Comparing Nutrients in 1 pound Frozen Carrots VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Frozen Carrots	Cashew Nuts	Recommended Dietary Allowance
Energy	5.63% 163kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	105% 137g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	37% 27g	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	1.94% 1.4g	0.31% 0.23g	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	% 1.8g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 26.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	145% 1.9mg	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	11.3% 45.4μg	28.3% 113μg	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	12.6% 11.3mg	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	17.2% 2.6mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cashew Nuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	1106% 9.96mg	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	25% 2mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	326% 7.5mg	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	21.4% 150mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	11% 408g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cashew Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Cashew Nuts:

• 1 pound of Frozen Carrots has more Vitamin A and 5 times more Vitamin C than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 9.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 4.6 times more Vitamin B5, 4.4 times more Vitamin B6, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and 1.9 times more Vitamin K than Frozen Carrots, Unprepared.
• 1 pound of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Cashew Nuts:

• 1 pound of Frozen Carrots has 5.7 times more Sodium and 17.3 times more Water than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 29.7 times more Copper, 15.2 times more Iron, 24.3 times more Magnesium, 9.7 times more Manganese, 18 times more Phosphorus, 2.8 times more Potassium, 28.4 times more Selenium and 17.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cashew Nuts contain similar levels of Calcium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cashew Nuts contains 15.4 times more Energy, 95.3 times more Fat, 165.6 times more Saturated Fat, 3.6 times more Omega 3, 31.5 times more Omega 6, 3.8 times more Carbohydrate and 23.4 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cashew Nuts offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein