Comparing Nutrients in 500 calories Roasted Japanese Chestnuts VS Frozen Carrots

Weight per 500 calories

• Roasted Japanese Chestnuts: 249g
• Frozen Carrots: 1389g

Roasted Japanese Chestnuts have 5.6 times more energy per 100g than Frozen Carrots. It has above average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Roasted Japanese Chestnuts or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Roasted Japanese Chestnuts	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	NA	5.94% 4.3g	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	NA	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	NA	121% 46g	38g per day for Men 19-50 years
Protein	13% 7.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.95μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	101% 1.3mg	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	36.7% 147μg	34.7% 139μg	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	77.4% 69.7mg	38.6% 34.7mg	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	NA	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.7% 87mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	114% 1.03mg	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	65.3% 5.22mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	103% 2.38mg	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	33% 231mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	3.15% 47.3mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	3.35% 124g	33.8% 1251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Japanese Chestnuts vs Frozen Carrots:

• Roasted Japanese Chestnuts have 1.8 times more Vitamin B1 and 2 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 991 times more Vitamin A, 3.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Carrots, Unprepared have similar amounts of Vitamin B9 per 500 kcal.
• Both Roasted Japanese Chestnuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Japanese Chestnuts vs Frozen Carrots:

• Roasted Japanese Chestnuts have 1.8 times more Copper and 2.2 times more Manganese than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 5.7 times more Calcium, 2 times more Phosphorus, 3.1 times more Potassium, 20 times more Sodium, 1.3 times more Zinc and 10.1 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Carrots, Unprepared have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Carrots, Unprepared contain 3.2 times more Fat, 4.7 times more Omega 3, 7.4 times more Omega 6 and 1.5 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Frozen Carrots, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Roasted Japanese Chestnuts as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.