Comparing Nutrients in 1 kilogram Hickorynuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Hickorynuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	227% 6570kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	664% 644g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	220% 70.4g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	654% 10.5g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	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	140% 183g	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	168% 64g	87% 33g	38g per day for Men 19-50 years
Protein	227% 127g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	723% 8.67mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	350% 17.5mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.92mg	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	100% 400μg	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	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

	Hickorynuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	61% 610mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	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	265% 21mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	2004% 46mg	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	480% 3360mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	392% 43mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Cooked Frozen Carrots per 1 kg

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

• 1 kilogram of Hickorynuts has 28.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.2 times more Vitamin B3, 10.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 120.9 times more Vitamin A than Dried Hickorynuts.
• Both Hickorynuts and Cooked Frozen Carrots provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Hickorynuts have insufficient amounts of Vitamin A
• Both Dried Hickorynuts 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 Hickorynuts vs Cooked Frozen Carrots:

• 1 kilogram of Hickorynuts has 1.7 times more Calcium, 9 times more Copper, 4 times more Iron, 15.7 times more Magnesium, 27.6 times more Manganese, 10.8 times more Phosphorus, 2.3 times more Potassium, 13.5 times more Selenium and 12.3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 59 times more Sodium and 34.1 times more Water than Dried Hickorynuts.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hickorynuts has 17.8 times more Energy, 94.7 times more Fat, 58.7 times more Saturated Fat, 23.8 times more Omega 3, 71.4 times more Omega 6, 2.4 times more Carbohydrate, 1.9 times more Fiber and 21.9 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein