Comparing Nutrients in 5 ounces Frozen Carrots VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Frozen Carrots	Dried Pilinuts	Recommended Dietary Allowance
Energy	1.76% 51kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	63.4% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	4.34% 5.64g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	1.97% 1.1g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	12.5% 0.16mg	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	3.54% 14μg	21.3% 85μg	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	3.94% 3.54mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Dried Pilinuts	Recommended Dietary Allowance
Calcium	5.1% 51mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	151% 1.36mg	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	7.8% 0.62mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	143% 3.28mg	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	6.7% 46.8mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.11% 3.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Dried Pilinuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Dried Pilinuts:

• 5 ounces of Frozen Carrots have 355 times more Vitamin A and 4.2 times more Vitamin C than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 20.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B5 and 6 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dried Pilinuts provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Dried Pilinuts:

• 5 ounces of Frozen Carrots have 22.7 times more Sodium and 32.5 times more Water than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 4 times more Calcium, 12.9 times more Copper, 8 times more Iron, 25.2 times more Magnesium, 13.5 times more Manganese, 17.4 times more Phosphorus, 2.2 times more Potassium and 9 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 2 times more Carbohydrate than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 20 times more Energy, 172.9 times more Fat, 663.5 times more Saturated Fat, 30.8 times more Omega 6 and 13.8 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein