Comparing Nutrients in 100 grams Frozen Carrots VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Energy	1.24% 36kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	199% 33.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	1.5% 1.1g	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	0.43% 0.31g	0.069% 0.05g	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	% 0.4g	% 0.05g	g per day for Men 19-50 years
Sucrose	% 4.05g	% 1g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Vitamin A	79% 710μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	45% 0.58mg	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	2.5% 10μg	7.75% 31μg	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	2.78% 2.5mg	1.9% 1.7mg	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	3.8% 0.57mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Black Walnuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	151% 1.36mg	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	5.5% 0.44mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	169% 3.9mg	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	4.7% 33mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Black Walnuts per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Carrots vs Black Walnuts:

• 100 grams of Frozen Carrots have 355 times more Vitamin A, 1.5 times more Vitamin C and 6.5 times more Vitamin K than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 8.9 times more Vitamin B5, 6.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 3.6 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Black Walnuts provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Black Walnuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Black Walnuts:

• 100 grams of Frozen Carrots have 34 times more Sodium and 19.7 times more Water than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 1.7 times more Calcium, 18.4 times more Copper, 7.1 times more Iron, 16.8 times more Magnesium, 22.8 times more Manganese, 15.5 times more Phosphorus, 2.2 times more Potassium, 24.3 times more Selenium and 10.2 times more Zinc than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 4.3 times more Sugars than Black Walnuts.
• While 100 g of Dried Black Walnuts contain 17.2 times more Energy, 129 times more Fat, 74.1 times more Saturated Fat, 157.5 times more Omega 3, 136.7 times more Omega 6, 2.1 times more Fiber and 30.8 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Black Walnuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein