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

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Dried peeled European Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	127% 3690kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	40.3% 39g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	23% 7.36g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	603% 784g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	89.5% 50g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	64.6% 0.84mg	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	275% 1100μg	27.5% 110μg	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	168% 151mg	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	64% 640mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	726% 6.53mg	91% 0.82mg	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	299% 24mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	514% 12mg	72.6% 1.67mg	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	196% 1370mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	291% 9910mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.43% 90g	24.4% 903g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried peeled European Chestnuts has 11.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 5.2 times more Vitamin B5, 7.9 times more Vitamin B6, 10 times more Vitamin B9 and 6.6 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A than Dried peeled European Chestnuts.
• 1 kilogram of Dried peeled European Chestnuts have insufficient amounts of Vitamin A
• Both Dried peeled European Chestnuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried peeled European Chestnuts has 1.8 times more Calcium, 8 times more Copper, 4.5 times more Iron, 6.7 times more Magnesium, 7.1 times more Manganese, 4.4 times more Phosphorus and 5.2 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.6 times more Sodium and 10 times more Water than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Cooked Frozen Carrots contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried peeled European Chestnuts has 10 times more Energy, 5.8 times more Fat, 6.1 times more Saturated Fat, 3.8 times more Omega 3, 4.8 times more Omega 6, 10.1 times more Carbohydrate and 8.6 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein