Comparing Nutrients in 1 pound Frozen Carrots VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Frozen Carrots	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	523% 89g	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	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	8.07% 5.85g	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	% 5.17g	g per day for Men 19-50 years
Fiber	39.4% 15g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Roasted Pumpkin And Squash Seed Kernels with Salt	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	35% 0.45mg	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	64.6% 259μg	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	9.07% 8.16mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	643% 5.8mg	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	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	885% 20.4mg	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	761% 5325mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	11% 408g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Roasted Pumpkin And Squash Seed Kernels with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Carrots vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Frozen Carrots has more Vitamin A, 1.4 times more Vitamin C and 3.9 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 1.6 times more Vitamin B1, 4.1 times more Vitamin B2, 9.5 times more Vitamin B3, 3 times more Vitamin B5 and 5.7 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Frozen Carrots has 44.4 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 1.4 times more Calcium, 17.2 times more Copper, 18.3 times more Iron, 45.8 times more Magnesium, 26.3 times more Manganese, 35.6 times more Phosphorus, 3.4 times more Potassium, 13.4 times more Selenium, 3.8 times more Sodium and 23.2 times more Zinc than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 3.7 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 15.9 times more Energy, 106.6 times more Fat, 181.8 times more Saturated Fat, 6.5 times more Omega 3, 79.3 times more Omega 6, 1.9 times more Carbohydrate, 2 times more Fiber and 38.3 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein