Comparing Nutrients in 1 kilogram Peanuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Peanuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	196% 5670kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	508% 492g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	196% 62.8g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	915% 156g	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	124% 161g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	65% 47.2g	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	224% 85g	87% 33g	38g per day for Men 19-50 years
Protein	461% 258g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	533% 6.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	754% 121mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	0% 0mg	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	555% 83.3mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	92% 920mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1271% 11.4mg	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	573% 45.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	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	537% 3760mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	207% 7050mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.76% 65g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Cooked Frozen Carrots per 1 kg

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

• 1 kilogram of Peanuts has 21.3 times more Vitamin B1, 3.6 times more Vitamin B2, 29 times more Vitamin B3, 10.2 times more Vitamin B5, 4.1 times more Vitamin B6, 21.8 times more Vitamin B9 and 8.2 times more Vitamin E than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C and more Vitamin K than Raw Peanuts.
• 1 kilogram of Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Peanuts 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 Peanuts vs Cooked Frozen Carrots:

• 1 kilogram of Peanuts has 2.6 times more Calcium, 14 times more Copper, 8.6 times more Iron, 15.3 times more Magnesium, 11.6 times more Manganese, 12.1 times more Phosphorus, 3.7 times more Potassium, 12 times more Selenium and 9.3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.3 times more Sodium and 13.9 times more Water than Raw Peanuts.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peanuts has 15.3 times more Energy, 72.4 times more Fat, 52.3 times more Saturated Fat, 53.8 times more Omega 6, 2.1 times more Carbohydrate, 2.6 times more Fiber and 44.5 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 14.7 times more Omega 3 than Raw Peanuts.
• Both Peanuts and Cooked Frozen Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Peanuts provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein