Comparing Nutrients in 1 pound Frozen Carrots VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Frozen Carrots	Pine Nuts	Recommended Dietary Allowance
Energy	5.63% 163kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	885% 150g	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	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 15.6g	g per day for Men 19-50 years
Fiber	39.4% 15g	44% 16.8g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Pine Nuts	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	38.6% 154μg	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	4.03% 3.63mg	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	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Pine Nuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	667% 6mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	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	373% 2608mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	11% 408g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Pine Nuts per 1 lb

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

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

• 1 pound of Frozen Carrots has 710 times more Vitamin A and 3.1 times more Vitamin C than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 8.3 times more Vitamin B1, 6.1 times more Vitamin B2, 9.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B9, 16.4 times more Vitamin E and 3.1 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pine Nuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Carrots has 2.3 times more Calcium, 34 times more Sodium and 39.5 times more Water than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 17.9 times more Copper, 12.6 times more Iron, 20.9 times more Magnesium, 51.5 times more Manganese, 17.4 times more Phosphorus, 2.5 times more Potassium and 19.5 times more Zinc than Frozen Carrots, Unprepared.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium
• Both Frozen Carrots, Unprepared as well as Dried Pine Nuts lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.3 times more Sugars than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 18.7 times more Energy, 148.6 times more Fat, 104.2 times more Saturated Fat, 9.6 times more Omega 3, 134.2 times more Omega 6, 1.7 times more Carbohydrate and 17.6 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Pine Nuts offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein