Comparing Nutrients in 1 kilogram Frozen Carrots VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Frozen Carrots	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	12.4% 360kcal	223% 6460kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	643% 624g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	141% 45g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	494% 84g	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	135% 176g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	67.4% 49g	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	% 47.5g	g per day for Men 19-50 years
Fiber	87% 33g	247% 94g	38g per day for Men 19-50 years
Protein	14% 7.8g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	789% 7100μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	185% 9.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	477% 6.2mg	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	220% 880μg	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	42.2% 38mg	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	1019% 153mg	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	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	36% 360mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	1944% 17.5mg	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	548% 43.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	2413% 55.5mg	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	443% 3100mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	74.5% 41μg	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	227% 25mg	11mg per day for Men 19-50 years
Water	24.3% 900g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Roasted Hazelnuts per 1 kg

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

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

• 1 kilogram of Frozen Carrots has 236.7 times more Vitamin A than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 7.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.4 times more Vitamin B3, 4.9 times more Vitamin B5, 6.5 times more Vitamin B6, 8.8 times more Vitamin B9, 1.5 times more Vitamin C and 26.8 times more Vitamin E than Frozen Carrots, Unprepared.
• 1 kilogram of Roasted Hazelnuts have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Carrots vs Roasted Hazelnuts:

• 1 kilogram of Frozen Carrots has more Sodium and 35.7 times more Water than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 3.4 times more Calcium, 23.6 times more Copper, 10 times more Iron, 14.4 times more Magnesium, 32.5 times more Manganese, 9.4 times more Phosphorus, 3.2 times more Potassium, 5.9 times more Selenium and 7.6 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 Dry Roasted Hazelnuts Or Filberts contains 17.9 times more Energy, 135.7 times more Fat, 96 times more Saturated Fat, 3.5 times more Omega 3, 34 times more Omega 6, 2.2 times more Carbohydrate, 2.8 times more Fiber and 19.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Roasted 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