Comparing Nutrients in 14 ounces Roasted Japanese Chestnuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Roasted Japanese Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	27.5% 798kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	NA	1.53% 1.1g	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	NA	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	21% 11.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	25.6% 0.33mg	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	58.5% 234μg	11% 43.7μg	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	123% 111mg	10% 9.13mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	36% 0.33mg	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	104% 8.33mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	29% 0.66mg	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	52.7% 369mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.35% 198g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Japanese Chestnuts versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Japanese Chestnuts vs Cooked Frozen Carrots:

• 14 ounces of Roasted Japanese Chestnuts have 15 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 5 times more Vitamin B6, 5.4 times more Vitamin B9 and 12.2 times more Vitamin C than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 211.5 times more Vitamin A than Roasted Japanese Chestnuts.
• 14 ounces of Roasted Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Japanese Chestnuts vs Cooked Frozen Carrots:

• 14 ounces of Roasted Japanese Chestnuts have 8.9 times more Copper, 4 times more Iron, 5.8 times more Magnesium, 12.4 times more Manganese, 3 times more Phosphorus, 2.2 times more Potassium and 4.1 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 3.1 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Cooked Frozen Carrots contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Japanese Chestnuts have 5.4 times more Energy, 5.8 times more Carbohydrate and 5.1 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 2.2 times more Omega 3 than Roasted Japanese Chestnuts.
• 14 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in 14 ounces.