Comparing Nutrients in 7 ounces Frozen Carrots VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Frozen Carrots	Glazed Walnuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	72.6% 94g	130g per day for Men 19-50 years
Sugars	13% 9.45g	88% 63.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.85% 0.62g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	157% 1409μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Glazed Walnuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.87mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	NA	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.36% 65.5mg	NA	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	9% 135mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	NA	11mg per day for Men 19-50 years
Water	4.83% 179g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Glazed Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Glazed Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Glazed Walnuts:

• 7 ounces of Frozen Carrots have more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Carrots vs Glazed Walnuts:

• 7 ounces of Frozen Carrots have 14.3 times more Water than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 2 times more Calcium, 2.9 times more Iron and 6.6 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Glazed Walnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Glazed Walnuts contain 13.9 times more Energy, 77.6 times more Fat, 76 times more Saturated Fat, 6 times more Carbohydrate, 6.8 times more Sugars and 10.6 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Glazed Walnuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein