Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Pecans	5%	88%	7%

Macro Nutrients

	Cooked Frozen Carrots	Pecans	Recommended Dietary Allowance
Energy	5.8% 168kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	550% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	48.4% 63g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	25% 18g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 17.7g	g per day for Men 19-50 years
Fiber	39.4% 15g	115% 43.5g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Pecans	Recommended Dietary Allowance
Vitamin A	426% 3837μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	343% 103μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	25% 100μg	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	5.54% 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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Pecans	Recommended Dietary Allowance
Calcium	16% 159mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.4μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	157% 70.8μg	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	179% 1256mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	11% 410g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Pecans per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Pecans:

• 1 pound of Cooked Frozen Carrots has 282 times more Vitamin A, 2.1 times more Vitamin C and 3.9 times more Vitamin K than Pecans.
• While 1 lb of Pecans nuts contains 22 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 5 times more Vitamin B5, 2.5 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 1 pound of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Pecans:

• 1 pound of Cooked Frozen Carrots has more Sodium and 25.7 times more Water than Pecans.
• While 1 lb of Pecans nuts contains 2 times more Calcium, 14.6 times more Copper, 4.8 times more Iron, 11 times more Magnesium, 26.9 times more Manganese, 8.9 times more Phosphorus, 2.1 times more Potassium, 6.3 times more Selenium and 12.9 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pecans nuts contains 18.7 times more Energy, 105.8 times more Fat, 51.5 times more Saturated Fat, 22.4 times more Omega 3, 71.4 times more Omega 6, 1.8 times more Carbohydrate, 2.9 times more Fiber and 15.8 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Pecans offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein