Comparing Nutrients in 1 kilogram Frozen Carrots VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Frozen Carrots	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	12.4% 360kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	23% 7.36g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	603% 784g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	14% 7.8g	89.5% 50g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	789% 7100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	512% 6.66mg	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	25% 100μg	275% 1100μg	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	27.8% 25mg	168% 151mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	36% 360mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	726% 6.53mg	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	55% 4.4mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	514% 12mg	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	47% 330mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	291% 9910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.3% 900g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Dried peeled European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Carrots versus 1 kg of Dried peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Dried peeled European Chestnuts:

• 1 kilogram of Frozen Carrots has more Vitamin A than Dried peeled European Chestnuts.
• While 1 kg of Dried peeled European Chestnuts contains 8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 4.8 times more Vitamin B5, 7 times more Vitamin B6, 11 times more Vitamin B9 and 6 times more Vitamin C than Frozen Carrots, Unprepared.
• 1 kilogram of Dried peeled European Chestnuts have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Dried peeled European Chestnuts:

• 1 kilogram of Frozen Carrots has 1.8 times more Sodium and 10 times more Water than Dried peeled European Chestnuts.
• While 1 kg of Dried peeled European Chestnuts contains 1.8 times more Calcium, 8.8 times more Copper, 5.4 times more Iron, 6.2 times more Magnesium, 6.9 times more Manganese, 4.2 times more Phosphorus and 4.2 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dried peeled European Chestnuts contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried peeled European Chestnuts contains 10.3 times more Energy, 8.5 times more Fat, 15.7 times more Saturated Fat, 9.7 times more Omega 3, 5.6 times more Omega 6, 9.9 times more Carbohydrate and 6.4 times more Protein than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein