Comparing Nutrients in 300 calories Roasted Hazelnuts VS Cooked Frozen Carrots

Weight per 300 calories

• Roasted Hazelnuts: 46.4g
• Cooked Frozen Carrots: 811g

Roasted Hazelnuts have 17.5 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Hazelnuts or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Roasted Hazelnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.17g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	45.6% 33g	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	0.045% 0.033g	3.13% 2.27g	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	% 0.033g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 28g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	12.5% 6.98g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.15% 1.4μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	52.4% 0.68mg	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	10.2% 41μg	22.3% 89μg	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	1.96% 1.76mg	20.7% 18.6mg	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	47.3% 7.1mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.7% 57mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	74% 0.66mg	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	25.4% 2.03mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80.3mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	59% 1.35mg	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	20.6% 144mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.032% 1.17g	19.8% 732g	3700g per day for Men 19-50 years

Roasted Hazelnuts VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Hazelnuts or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Roasted Hazelnuts vs Cooked Frozen Carrots:

• 300 kcal of Boiled and Drained Frozen Carrots contain 4923.6 times more Vitamin A, 1.5 times more Vitamin B1, 5.3 times more Vitamin B2, 3.5 times more Vitamin B3, 3.3 times more Vitamin B5, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 10.6 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Cooked Frozen Carrots provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Roasted Hazelnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Hazelnuts vs Cooked Frozen Carrots:

• 300 calories of Roasted Hazelnuts have 1.2 times more Copper and 1.9 times more Manganese than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 5 times more Calcium, 2.1 times more Iron, 1.7 times more Phosphorus, 4.4 times more Potassium, 2.6 times more Selenium, more Sodium, 2.4 times more Zinc and 625.8 times more Water than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Cooked Frozen Carrots contain similar levels of Magnesium per 300 calories.
• 300 calories of Roasted Hazelnuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Hazelnuts have 5.3 times more Fat, 2.2 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 12.8 times more Omega 3, 7.7 times more Carbohydrate, 14.6 times more Sugars and 6.1 times more Fiber than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Cooked Frozen Carrots offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Hazelnuts provide inadequate amounts of Omega 3