Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Oil-roasted Virginia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Cooked Frozen Carrots	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	5.06% 147kcal	79% 2294kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	60.6% 79g	130g per day for Men 19-50 years
Sugars	22.3% 16g	NA	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	1.53% 1.1g	NA	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	93% 35.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	183% 103g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	365% 58.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	77.5% 1mg	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	11% 43.7μg	124% 496μg	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	10% 9.13mg	0% 0mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	561% 5.05mg	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	26.3% 2.1mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	347% 7.97mg	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	17.6% 123mg	287% 2008mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	115% 1719mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.23% 8.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oil-roasted Virginia Peanuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Oil-roasted Virginia Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Oil-roasted Virginia Peanuts with Salt:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A and more Vitamin C than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 9.2 times more Vitamin B1, 3 times more Vitamin B2, 35.3 times more Vitamin B3, 8 times more Vitamin B5, 3 times more Vitamin B6 and 11.4 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 14 ounces of Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Oil-roasted Virginia Peanuts with Salt:

• 14 ounces of Cooked Frozen Carrots have 41.6 times more Water than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 2.5 times more Calcium, 15.5 times more Copper, 3.2 times more Iron, 17.1 times more Magnesium, 12 times more Manganese, 16.3 times more Phosphorus, 3.4 times more Potassium, 12.5 times more Selenium, 7.3 times more Sodium and 18.9 times more Zinc than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 2.3 times more Omega 3 than Oil-roasted Virginia Peanuts with Salt.
• While 14 oz of Oil-roasted Virginia Peanuts with Salt contain 15.6 times more Energy, 71.5 times more Fat, 52.9 times more Saturated Fat, 50.7 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Fiber and 44.6 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 14 ounces of Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3