Comparing Nutrients in 1 kilogram Frozen Carrots VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Frozen Carrots	Hazelnuts	Recommended Dietary Allowance
Energy	12.4% 360kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	140% 44.6g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	461% 78.3g	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	128% 167g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	60% 43.4g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 42g	g per day for Men 19-50 years
Fiber	87% 33g	255% 97g	38g per day for Men 19-50 years
Protein	14% 7.8g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Hazelnuts	Recommended Dietary Allowance
Vitamin A	789% 7100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	433% 5.63mg	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	283% 1130μg	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	70% 63mg	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	1002% 150mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Hazelnuts	Recommended Dietary Allowance
Calcium	36% 360mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	1917% 17.3mg	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	588% 47mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	2685% 61.8mg	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	47% 330mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	24.3% 900g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Hazelnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Carrots vs Hazelnuts:

• 1 kilogram of Frozen Carrots has 710 times more Vitamin A and 1.2 times more Vitamin K than Hazelnuts.
• While 1 kg of Hazelnuts contains 14.6 times more Vitamin B1, 3.1 times more Vitamin B2, 3.9 times more Vitamin B3, 4.9 times more Vitamin B5, 5.9 times more Vitamin B6, 11.3 times more Vitamin B9, 2.5 times more Vitamin C and 26.4 times more Vitamin E than Frozen Carrots, Unprepared.
• 1 kilogram of Hazelnuts have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Hazelnuts:

• 1 kilogram of Frozen Carrots has more Sodium and 17 times more Water than Hazelnuts.
• While 1 kg of Hazelnuts contains 3.2 times more Calcium, 23.3 times more Copper, 10.7 times more Iron, 13.6 times more Magnesium, 36.1 times more Manganese, 8.8 times more Phosphorus, 2.9 times more Potassium, 3.4 times more Selenium and 7.4 times more Zinc than Frozen Carrots, Unprepared.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Hazelnuts contains 17.4 times more Energy, 132.1 times more Fat, 95 times more Saturated Fat, 5.1 times more Omega 3, 31.7 times more Omega 6, 2.1 times more Carbohydrate, 2.9 times more Fiber and 19.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hazelnuts offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein