Comparing Nutrients in 500 calories WalnutsVS Carrots

Weight per 500 calories

Walnuts

76.5g

Carrots

1220g

Walnuts have 16 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Walnuts or Carrots?

Macros Ratio

Protein Fat Carbs

Walnuts

84%

Carrots

87%

500 kcal ▼

Macro Nutrients

Walnutsvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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51.4%50g

Fat

3%2.93g

50 gvs2.93 g

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

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14.6%4.7g

Saturated Fat

1.2%0.39g

4.7 gvs0.39 g

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

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434%6.94g

Omega 3

1.52%0.024g

6.94 gvs0.024 g

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

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171%29g

Omega 6

7.17%1.2g

29 gvs1.2 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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8.06%10.5g

Carbohydrate

90%117g

10.5 gvs117 g

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

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2.75%2g

Sugars

79.7%58g

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

2 gvs58 g

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

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0.095%0.069g

Fructose

9.25%6.7g

≤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]

0.069 gvs6.7 g

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

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%0.061g

Glucose

%7.2g

0.061 gvs7.2 g

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

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%1.86g

Sucrose

%43.8g

1.86 gvs43.8 g

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

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13.5%5.12g

Fiber

90%34g

5.12 gvs34 g

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

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20.8%11.6g

Protein

20.3%11.3g

11.6 gvs11.3 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Walnutsvs Carrots

0.085%0.76μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0.76 μgvs10183 μg

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

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21.7%0.26mg

Vitamin B1

67%0.8mg

Thiamine

0.26 mgvs0.8 mg

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

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8.82%0.11mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.11 mgvs0.71 mg

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

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5.38%0.86mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

0.86 mgvs12 mg

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

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8.7%0.44mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

0.44 mgvs3.33 mg

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

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31.6%0.41mg

Vitamin B6

129%1.7mg

Pyridoxine

0.41 mgvs1.7 mg

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

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44%13.2μg

Vitamin B7

90%27μg

Biotin

13.2 μgvs27 μg

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

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18.7%75μg

Vitamin B9

58%232μg

Folates and Folic Acid

75 μgvs232 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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1.1%0.99mg

Vitamin C

80%72mg

Ascorbic acid

0.99 mgvs72 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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3.57%0.54mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.54 mgvs8.05 mg

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

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1.72%2.06μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

2.06 μgvs161 μg

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

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Minerals

Walnutsvs Carrots

7.5%75mg

Calcium

40.2%402mg

75 mgvs402 mg

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

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135%1.2mg

Copper

61%0.55mg

1.2 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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28%2.22mg

Iron

45.7%3.66mg

2.22 mgvs3.66 mg

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

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28.8%121mg

Magnesium

35%146mg

121 mgvs146 mg

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

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113%2.6mg

Manganese

76%1.74mg

2.6 mgvs1.74 mg

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

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35.7%16μg

Molybdenum

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

16 μgvsNA μg

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

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37.8%265mg

Phosphorus

61%427mg

265 mgvs427 mg

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

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9.9%337mg

Potassium

115%3902mg

337 mgvs3902 mg

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

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6.8%3.75μg

Selenium

2.2%1.2μg

3.75 μgvs1.2 μg

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

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0.1%1.53mg

Sodium

56%841mg

1.53 mgvs841 mg

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

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21.5%2.36mg

Zinc

26.6%2.93mg

2.36 mgvs2.93 mg

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

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0.084%3.1g

Water

29%1077g

3.1 gvs1077 g

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

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Lets compare vitamin content per 500 calories of Walnuts vs Carrots:

Raw Carrots contain 13319.3 times more Vitamin A, 3.1 times more Vitamin B1, 6.2 times more Vitamin B2, 13.9 times more Vitamin B3, 7.6 times more Vitamin B5, 4.1 times more Vitamin B6, 2 times more Vitamin B7, 3.1 times more Vitamin B9, 72.4 times more Vitamin C, 15 times more Vitamin E and 78 times more Vitamin K than English Walnuts.
Both English Walnuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Walnuts vs Carrots:

English Walnuts have 2.2 times more Copper, 1.5 times more Manganese and 3.1 times more Selenium than Raw Carrots.
While Raw Carrots contain 5.4 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus, 11.6 times more Potassium, 550.3 times more Sodium and 346 times more Water than English Walnuts.
Both English Walnuts and Raw Carrots have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

English Walnuts have 17 times more Fat, 12 times more Saturated Fat, 284.6 times more Omega 3 and 23.9 times more Omega 6 than Raw Carrots.
While Raw Carrots contain 11.1 times more Carbohydrate, 29 times more Sugars, 97.5 times more Fructose and 6.7 times more Fiber than English Walnuts.
Both English Walnuts and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
Both English Walnuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

WalnutsVS Glazed WalnutsCarrotsVS Glazed WalnutsWalnutsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories WalnutsVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Walnuts or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: