Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Blanched Hazelnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	217% 6290kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	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	131% 170g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	48% 35g	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	0.97% 0.7g	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	% 0.7g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 33.5g	% 34.4g	g per day for Men 19-50 years
Fiber	289% 110g	87% 33g	38g per day for Men 19-50 years
Protein	245% 137g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	396% 4.75mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	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	195% 780μg	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	22.2% 20mg	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	1167% 175mg	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

	Blanched Hazelnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	149% 1490mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	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	413% 33mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	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	443% 3100mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.56% 58g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Hazelnuts 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 Blanched Hazelnuts vs Cooked Frozen Carrots:

• 1 kilogram of Blanched Hazelnuts has 15.8 times more Vitamin B1, 3 times more Vitamin B2, 3.7 times more Vitamin B3, 4.7 times more Vitamin B5, 7 times more Vitamin B6, 7.1 times more Vitamin B9 and 17.3 times more Vitamin E than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Cooked Frozen Carrots provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Blanched Hazelnuts have insufficient amounts of Vitamin A
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Cooked Frozen Carrots:

• 1 kilogram of Blanched Hazelnuts has 4.3 times more Calcium, 19.5 times more Copper, 6.2 times more Iron, 14.5 times more Magnesium, 75.7 times more Manganese, 10 times more Phosphorus, 3.4 times more Potassium, 6.8 times more Selenium and 6.3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Sodium and 15.6 times more Water than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Hazelnuts has 17 times more Energy, 89.9 times more Fat, 38.9 times more Saturated Fat, 1.3 times more Omega 3, 19 times more Omega 6, 2.2 times more Carbohydrate, 3.3 times more Fiber and 23.6 times more Protein than Cooked Frozen Carrots.
• Both Blanched Hazelnuts and Cooked Frozen Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein