Comparing Nutrients in 100 grams Canned Carrots with Salt VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Walnuts	9%	84%	7%

Macro Nutrients

	Canned Carrots with Salt	Walnuts	Recommended Dietary Allowance
Energy	0.86% 25kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	3.6% 2.6g	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	NA	0.12% 0.09g	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	NA	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 2.43g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Walnuts	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	24.5% 98μg	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% 2.7mg	1.44% 1.3mg	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	4.93% 0.74mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Walnuts	Recommended Dietary Allowance
Calcium	2.5% 25mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	176% 1.6mg	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	8% 0.64mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.43% 24mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Walnuts per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Walnuts:

• 100 grams of Canned Carrots with Salt have 558 times more Vitamin A, 2.1 times more Vitamin C and 3.6 times more Vitamin K than Walnuts.
• While 100 g of English Walnuts contain 18.9 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 10.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Walnuts provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Walnuts:

• 100 grams of Canned Carrots with Salt have 121 times more Sodium and 22.8 times more Water than Walnuts.
• While 100 g of English Walnuts contain 3.9 times more Calcium, 15.3 times more Copper, 4.5 times more Iron, 19.8 times more Magnesium, 7.6 times more Manganese, 14.4 times more Phosphorus, 2.5 times more Potassium, 12.3 times more Selenium and 11.9 times more Zinc than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of English Walnuts contain 26.2 times more Energy, 343.2 times more Fat, 170.2 times more Saturated Fat, 825.5 times more Omega 3, 482.2 times more Omega 6, 2.5 times more Carbohydrate, 4.5 times more Fiber and 23.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Walnuts offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein