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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Carrots	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	5.8% 168kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	46.8% 0.75g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	274% 356g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	1.75% 1.27g	NA	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	4.7% 2.63g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	81.7% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	232% 3.02mg	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	12.5% 50μg	125% 499μg	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	11.6% 10.4mg	76% 68.5mg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	16% 159mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	329% 2.96mg	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	30% 2.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	233% 5.37mg	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	20% 141mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	132% 4495mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 410g	1.1% 41g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Carrots has more Vitamin A than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 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 Boiled and Drained Frozen Carrots.
• 1 pound of Dried peeled European Chestnuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Carrots has 1.6 times more Sodium and 10 times more Water than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 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 Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dried peeled European Chestnuts contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried peeled European Chestnuts contains 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 Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein