Comparing Nutrients in 7 ounces Black Walnuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Black Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	42.4% 1228kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	3% 2.2g	11% 8.1g	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	0.14% 0.099g	0.77% 0.56g	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	% 0.099g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 2g	% 6.83g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	13% 0.17mg	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	15.4% 61.5μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.5% 4.13mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	12% 121mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	18% 0.16mg	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	77.4% 6.2mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	14.4% 0.33mg	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	145% 1018mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Cooked Frozen Carrots per 7 oz

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

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

• 7 ounces of Black Walnuts have 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 9.5 times more Vitamin B5, 6.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.1 times more Vitamin E than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 423 times more Vitamin A, 1.4 times more Vitamin C and 5 times more Vitamin K than Dried Black Walnuts.
• Both Black Walnuts and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Black Walnuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Black Walnuts vs Cooked Frozen Carrots:

• 7 ounces of Black Walnuts have 1.7 times more Calcium, 16.6 times more Copper, 5.9 times more Iron, 18.3 times more Magnesium, 23.3 times more Manganese, 16.5 times more Phosphorus, 2.7 times more Potassium, 28.3 times more Selenium and 9.6 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 29.5 times more Sodium and 19.8 times more Water than Dried Black Walnuts.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Walnuts have 16.7 times more Energy, 87.3 times more Fat, 29 times more Saturated Fat, 60.8 times more Omega 3, 116.8 times more Omega 6, 1.2 times more Carbohydrate, 2.1 times more Fiber and 41.5 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.7 times more Sugars than Dried Black Walnuts.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein