Comparing Nutrients in 100 calories CarrotsVS Black Walnuts

Weight per 100 calories

Carrots

244g

Black Walnuts

16g

Dried Black Walnuts have 15.1 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Carrots

87%

Black Walnuts

14%

80%

100 kcal ▼

Macro Nutrients

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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0.6%0.59g

Fat

9.9%9.6g

0.59 gvs9.6 g

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

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0.24%0.078g

Saturated Fat

1.76%0.56g

0.078 gvs0.56 g

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

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0.3%0.005g

Omega 3

27%0.43g

0.005 gvs0.43 g

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

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1.43%0.24g

Omega 6

32%5.45g

0.24 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%23.4g

Carbohydrate

1.2%1.55g

23.4 gvs1.55 g

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

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16%11.6g

Sugars

0.25%0.18g

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

11.6 gvs0.18 g

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

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1.85%1.34g

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]

1.34 gvs0.008 g

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

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%1.44g

Glucose

%0.008g

1.44 gvs0.008 g

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

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%8.76g

Sucrose

%0.16g

8.76 gvs0.16 g

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

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18%6.83g

Fiber

2.9%1.1g

6.83 gvs1.1 g

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

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4.05%2.27g

Protein

6.94%3.9g

2.27 gvs3.9 g

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

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Vitamins

Carrotsvs Black Walnuts

226%2037μg

Vitamin A

0.036%0.32μg

RAE, retinol activity equivalents

2037 μgvs0.32 μg

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

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13.4%0.16mg

Vitamin B1

0.77%0.009mg

Thiamine

0.16 mgvs0.009 mg

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

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11%0.14mg

Vitamin B2

1.6%0.021mg

Riboflavin

0.14 mgvs0.021 mg

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

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15%2.4mg

Vitamin B3

0.47%0.076mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs0.076 mg

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

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13.3%0.67mg

Vitamin B5

5.36%0.27mg

Pantothenic acid

0.67 mgvs0.27 mg

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

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26%0.34mg

Vitamin B6

7.24%0.094mg

Pyridoxine

0.34 mgvs0.094 mg

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

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18%5.4μg

Vitamin B7

Biotin

5.4 μgvsNA μg

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

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11.6%46.3μg

Vitamin B9

1.25%5μg

Folates and Folic Acid

46.3 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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16%14.4mg

Vitamin C

0.31%0.27mg

Ascorbic acid

14.4 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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10.7%1.6mg

Vitamin E

2.24%0.34mg

Tocopherols and Tocotrienols

1.6 mgvs0.34 mg

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

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27%32μg

Vitamin K

0.36%0.44μg

Phytomenadione or phylloquinone

32 μgvs0.44 μg

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

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Minerals

Carrotsvs Black Walnuts

8.05%80.5mg

Calcium

0.99%9.85mg

80.5 mgvs9.85 mg

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

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12%0.11mg

Copper

24.4%0.22mg

0.11 mgvs0.22 mg

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

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0.2%7.8μg

Fluoride

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

7.8 μgvsNA μg

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

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9.15%0.73mg

Iron

6.3%0.5mg

0.73 mgvs0.5 mg

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

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6.97%29.3mg

Magnesium

7.73%32.5mg

29.3 mgvs32.5 mg

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

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15%0.35mg

Manganese

27.4%0.63mg

0.35 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%85.4mg

Phosphorus

12%83mg

85.4 mgvs83 mg

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

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23%780mg

Potassium

2.5%84.5mg

780 mgvs84.5 mg

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

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0.44%0.24μg

Selenium

5%2.75μg

0.24 μgvs2.75 μg

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

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11.2%168mg

Sodium

0.022%0.32mg

168 mgvs0.32 mg

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

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5.32%0.59mg

Zinc

4.95%0.54mg

0.59 mgvs0.54 mg

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

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5.82%215g

Water

0.02%0.74g

215 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 Carrots vs Black Walnuts:

Raw Carrots have 6303.2 times more Vitamin A, 17.5 times more Vitamin B1, 6.7 times more Vitamin B2, 31.6 times more Vitamin B3, 2.5 times more Vitamin B5, 3.6 times more Vitamin B6, 9.3 times more Vitamin B9, 52.4 times more Vitamin C, 4.8 times more Vitamin E and 73.8 times more Vitamin K than Dried Black Walnuts.
Both Raw 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 Carrots vs Black Walnuts:

Raw Carrots have 8.2 times more Calcium, 1.5 times more Iron, 9.2 times more Potassium, 520.9 times more Sodium and 292.3 times more Water than Dried Black Walnuts.
While Dried Black Walnuts contain 2 times more Copper, 1.8 times more Manganese and 11.3 times more Selenium than Raw Carrots.
Both Raw Carrots and Dried Black Walnuts have similar amounts of Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Carrots have 15.1 times more Carbohydrate, 65.1 times more Sugars, 166.1 times more Fructose and 6.2 times more Fiber than Dried Black Walnuts.
While Dried Black Walnuts contain 16.4 times more Fat, 7.2 times more Saturated Fat, 88.7 times more Omega 3, 22.4 times more Omega 6 and 1.7 times more Protein than Raw Carrots.
Both Raw Carrots and Dried Black Walnuts have similar amounts of Energy per 100 kcal.
Both Raw Carrots as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

CarrotsVS Boiled CarrotsBlack WalnutsVS Boiled CarrotsCarrotsVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 100 calories CarrotsVS Black Walnuts

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: