Comparing Nutrients in 100 calories Boiled CarrotsVS Black Walnuts

Weight per 100 calories

Boiled Carrots

286g

Black Walnuts

16g

Dried Black Walnuts have 17.7 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 100 calories - Boiled Carrots or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Black Walnuts

14%

80%

100 kcal ▼

Macro Nutrients

Boiled Carrotsvs Black Walnuts

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.53%0.51g

Fat

9.9%9.6g

0.51 gvs9.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.086g

Saturated Fat

1.76%0.56g

0.086 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.18%0.003g

Omega 3

27%0.43g

0.003 gvs0.43 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.46%0.25g

Omega 6

32%5.45g

0.25 gvs5.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.5g

Carbohydrate

1.2%1.55g

23.5 gvs1.55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.6%9.86g

Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.86 gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.4%1.03g

Fructose

0.011%0.008g

≤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]

1.03 gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.14g

Glucose

%0.008g

1.14 gvs0.008 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.7g

Sucrose

%0.16g

7.7 gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.6%8.57g

Fiber

2.9%1.1g

8.57 gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.88%2.17g

Protein

6.94%3.9g

2.17 gvs3.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Carrotsvs Black Walnuts

270%2434μg

Vitamin A

0.036%0.32μg

RAE, retinol activity equivalents

2434 μgvs0.32 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.7%0.19mg

Vitamin B1

0.77%0.009mg

Thiamine

0.19 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.67%0.13mg

Vitamin B2

1.6%0.021mg

Riboflavin

0.13 mgvs0.021 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.5%1.84mg

Vitamin B3

0.47%0.076mg

Niacin, nicotinic acid, niacinamide

1.84 mgvs0.076 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.3%0.66mg

Vitamin B5

5.36%0.27mg

Pantothenic acid

0.66 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.6%0.44mg

Vitamin B6

7.24%0.094mg

Pyridoxine

0.44 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40μg

Vitamin B9

1.25%5μg

Folates and Folic Acid

40 μgvs5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11.4%10.3mg

Vitamin C

0.31%0.27mg

Ascorbic acid

10.3 mgvs0.27 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19.6%2.94mg

Vitamin E

2.24%0.34mg

Tocopherols and Tocotrienols

2.94 mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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32.6%39μg

Vitamin K

0.36%0.44μg

Phytomenadione or phylloquinone

39 μgvs0.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Carrotsvs Black Walnuts

8.57%85.7mg

Calcium

0.99%9.85mg

85.7 mgvs9.85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.4%0.049mg

Copper

24.4%0.22mg

0.049 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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3.4%136μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

136 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12%0.97mg

Iron

6.3%0.5mg

0.97 mgvs0.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.8%28.6mg

Magnesium

7.73%32.5mg

28.6 mgvs32.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.3%0.44mg

Manganese

27.4%0.63mg

0.44 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.2%85.7mg

Phosphorus

12%83mg

85.7 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.7%671mg

Potassium

2.5%84.5mg

671 mgvs84.5 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.64%2μg

Selenium

5%2.75μg

2 μgvs2.75 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%166mg

Sodium

0.022%0.32mg

166 mgvs0.32 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.2%0.57mg

Zinc

4.95%0.54mg

0.57 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.96%258g

Water

0.02%0.74g

258 gvs0.74 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Carrots vs Black Walnuts:

Boiled and Drained Carrots have 7534.1 times more Vitamin A, 20.5 times more Vitamin B1, 6 times more Vitamin B2, 24.3 times more Vitamin B3, 2.5 times more Vitamin B5, 4.6 times more Vitamin B6, 8 times more Vitamin B9, 37.5 times more Vitamin C, 8.8 times more Vitamin E and 89.7 times more Vitamin K than Dried Black Walnuts.
Both Boiled and Drained Carrots as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Black Walnuts:

Boiled and Drained Carrots have 8.7 times more Calcium, 1.9 times more Iron, 7.9 times more Potassium, 512.9 times more Sodium and 349.7 times more Water than Dried Black Walnuts.
While Dried Black Walnuts contain 4.5 times more Copper, 1.4 times more Manganese and 1.4 times more Selenium than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Dried Black Walnuts have similar amounts of Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Carrots have 15.2 times more Carbohydrate, 55.5 times more Sugars, 127.3 times more Fructose and 7.8 times more Fiber than Dried Black Walnuts.
While Dried Black Walnuts contain 18.6 times more Fat, 6.6 times more Saturated Fat, 151.4 times more Omega 3, 21.9 times more Omega 6 and 1.8 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Dried Black Walnuts have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Carrots as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltBlack WalnutsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 100 calories Boiled CarrotsVS Black Walnuts

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Carrots or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: