Comparing Nutrients in 7 ounces Walnuts VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Energy	44.8% 1298kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1126% 18g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	12% 15.7g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	13% 9.45g	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	0.25% 0.18g	0.85% 0.62g	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	% 0.16g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 4.82g	% 8.04g	g per day for Men 19-50 years
Fiber	35% 13.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	54% 30.2g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	4.96% 20μg	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	2.87% 2.58mg	5.5% 4.96mg	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	9.26% 1.4mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	19.4% 194mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	16.3% 0.15mg	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	72% 5.77mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	14.8% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Walnuts have 7.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 5.7 times more Vitamin B6, 9.8 times more Vitamin B9 and 1.2 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, 1.9 times more Vitamin C and 6.5 times more Vitamin K than English Walnuts.
• 7 ounces of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both English Walnuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Walnuts vs Frozen Carrots:

• 7 ounces of Walnuts have 2.7 times more Calcium, 21.4 times more Copper, 6.6 times more Iron, 13.2 times more Magnesium, 20 times more Manganese, 10.5 times more Phosphorus, 1.9 times more Potassium, 7 times more Selenium and 9.4 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 34 times more Sodium and 22.1 times more Water than English Walnuts.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 18.2 times more Energy, 141.8 times more Fat, 130.3 times more Saturated Fat, 534.1 times more Omega 3, 154.2 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Fiber and 19.5 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.8 times more Sugars than English Walnuts.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein