Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Cooked Frozen Carrots	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	5.8% 168kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	129% 41.2g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	297% 50.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	77.7% 101g	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	65.7% 25g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	63% 0.82mg	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	63.5% 254μg	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	2.5% 2.27mg	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	16% 159mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	905% 8.14mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	305% 7mg	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	291% 2037mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	72.6% 2468mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	192% 21mg	11mg per day for Men 19-50 years
Water	11% 410g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oil Roasted Mixed Nuts no Peanuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Oil Roasted Mixed Nuts no Peanuts:

• 1 pound of Cooked Frozen Carrots has 846 times more Vitamin A and 4.6 times more Vitamin C than Oil Roasted Mixed Nuts no Peanuts.
• While 1 lb of Oil Roasted Mixed Nuts no Salt and Peanuts contains 16.8 times more Vitamin B1, 13.1 times more Vitamin B2, 4.7 times more Vitamin B3, 5.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.1 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 pound of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Oil Roasted Mixed Nuts no Peanuts:

• 1 pound of Cooked Frozen Carrots has 5.4 times more Sodium and 28.7 times more Water than Oil Roasted Mixed Nuts no Peanuts.
• While 1 lb of Oil Roasted Mixed Nuts no Salt and Peanuts contains 3 times more Calcium, 21.9 times more Copper, 4.8 times more Iron, 22.8 times more Magnesium, 9.3 times more Manganese, 14.5 times more Phosphorus, 2.8 times more Potassium and 13.3 times more Zinc than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Mixed Nuts no Salt and Peanuts contains 16.6 times more Energy, 82.6 times more Fat, 75.7 times more Saturated Fat, 5.7 times more Omega 3, 38.5 times more Omega 6, 2.9 times more Carbohydrate, 1.7 times more Fiber and 26.8 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein