Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Cooked Frozen Carrots	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	25.4% 18.4g	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	% 18g	g per day for Men 19-50 years
Fiber	39.4% 15g	112% 42.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	426% 3837μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	37.3% 0.49mg	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	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	65.2% 0.85mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	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	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	588% 5.3mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	776% 18mg	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	190% 1329mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	116% 1737mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	209% 23mg	11mg per day for Men 19-50 years
Water	11% 410g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dry Roasted Pecans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Dry Roasted Pecans with Salt:

• 1 pound of Cooked Frozen Carrots has 120.9 times more Vitamin A and 3.3 times more Vitamin C than Dry Roasted Pecans with Salt.
• While 1 lb of Dry Roasted Pecans with Salt contains 15 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.3 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 1 pound of Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Dry Roasted Pecans with Salt:

• 1 pound of Cooked Frozen Carrots has 80.6 times more Water than Dry Roasted Pecans with Salt.
• While 1 lb of Dry Roasted Pecans with Salt contains 2.1 times more Calcium, 14.2 times more Copper, 5.3 times more Iron, 12 times more Magnesium, 23.6 times more Manganese, 9.5 times more Phosphorus, 2.2 times more Potassium, 6.7 times more Selenium, 6.5 times more Sodium and 14.5 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 Dry Roasted Pecans with Salt contains 19.2 times more Energy, 109.2 times more Fat, 52.4 times more Saturated Fat, 22.6 times more Omega 3, 67.7 times more Omega 6, 1.8 times more Carbohydrate, 2.8 times more Fiber and 16.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dry Roasted Pecans with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein