Comparing Nutrients in 14 ounces Dry-roasted Peanuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dry-roasted Peanuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	80.3% 2330kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	17% 22g	130g per day for Men 19-50 years
Sugars	27% 19.4g	13.6% 9.84g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	173% 97g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	34% 0.44mg	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	96% 385μg	8.93% 35.7μg	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	0% 0mg	12% 10.7mg	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	130% 19.6mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	46% 0.41mg	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	78.4% 6.27mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	77.7% 1.8mg	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	206% 1441mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Canned Carrots with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Dry-roasted Peanuts vs Canned Carrots with Salt:

• 14 ounces of Dry-roasted Peanuts have 8.4 times more Vitamin B1, 6.6 times more Vitamin B2, 26 times more Vitamin B3, 7.5 times more Vitamin B5, 4.2 times more Vitamin B6, 10.8 times more Vitamin B9 and 6.7 times more Vitamin E than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
• 14 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dry-roasted Peanuts, no salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry-roasted Peanuts vs Canned Carrots with Salt:

• 14 ounces of Dry-roasted Peanuts have 2.3 times more Calcium, 4.1 times more Copper, 2.5 times more Iron, 22.3 times more Magnesium, 4 times more Manganese, 15.1 times more Phosphorus, 3.5 times more Potassium, 23.3 times more Selenium and 10.7 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 40.3 times more Sodium and 51.4 times more Water than Dry-roasted Peanuts, no salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry-roasted Peanuts have 23.5 times more Energy, 261.4 times more Fat, 214.5 times more Saturated Fat, 123 times more Omega 6, 3.8 times more Carbohydrate, 2 times more Sugars, 5.6 times more Fiber and 38 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry-roasted Peanuts, no salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 in 14 ounces.