Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Cooked Frozen Carrots	Cashew Nuts	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	33% 42.8g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	11.6% 8.38g	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	0.55% 0.4g	0.098% 0.071g	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	% 0.51g	% 0.071g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 8.24g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	45.5% 0.59mg	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	3.9% 15.6μg	8.86% 35.4μg	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	3.62% 3.26mg	0.79% 0.71mg	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	9.54% 1.43mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cashew Nuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	346% 3.1mg	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	9.4% 0.75mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	102% 2.35mg	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	6.28% 44mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cashew Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Cashew Nuts:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A and 4.6 times more Vitamin C than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 14.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 5 times more Vitamin B5, 5 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cashew Nuts provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cashew Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Raw Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Cashew Nuts:

• 5 ounces of Cooked Frozen Carrots have 4.9 times more Sodium and 17.4 times more Water than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 26.8 times more Copper, 12.6 times more Iron, 26.5 times more Magnesium, 9.9 times more Manganese, 19.1 times more Phosphorus, 3.4 times more Potassium, 33.2 times more Selenium and 16.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cashew Nuts contain similar levels of Calcium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Cashew Nuts contain 14.9 times more Energy, 64.5 times more Fat, 64.9 times more Saturated Fat, 1.4 times more Omega 3, 26.9 times more Omega 6, 3.9 times more Carbohydrate, 1.4 times more Sugars and 31.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cashew Nuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein