Comparing Nutrients in 1 pound Frozen Carrots VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Frozen Carrots	Lotus Seeds	Recommended Dietary Allowance
Energy	5.63% 163kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	7.6% 1.3g	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	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	6.3% 3.54g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Lotus Seeds	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	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	58.6% 0.76mg	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	31.8% 127μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Lotus Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	47.4% 0.43mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	122% 2.8mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 408g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Lotus Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Carrots vs Lotus Seeds:

• 1 pound of Frozen Carrots has 710 times more Vitamin A and more Vitamin C than Lotus Seeds.
• While 1 lb of Raw Lotus Seeds contains 3.9 times more Vitamin B1, 1.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Lotus Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Lotus Seeds:

• 1 pound of Frozen Carrots has 68 times more Sodium than Lotus Seeds.
• While 1 lb of Raw Lotus Seeds contains 1.3 times more Copper, 2.2 times more Iron, 4.7 times more Magnesium, 3.6 times more Manganese, 5.1 times more Phosphorus and 1.6 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Lotus Seeds contain similar levels of Calcium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Lotus Seeds contains 2.5 times more Energy, 2.2 times more Carbohydrate and 5.3 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in one pound.