Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Roasted Japanese Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	9.82% 285kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	9.16% 0.12mg	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	21% 83.6μg	3.9% 15.6μg	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	44% 39.7mg	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	13% 0.12mg	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	37.2% 2.98mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	10.3% 0.24mg	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	19% 132mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Cooked Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Japanese Chestnuts vs Cooked Frozen Carrots:

• 5 ounces of Roasted Japanese Chestnuts have 15 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 5 times more Vitamin B6, 5.4 times more Vitamin B9 and 12.2 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 211.5 times more Vitamin A than Roasted Japanese Chestnuts.
• 5 ounces of Roasted Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Japanese Chestnuts vs Cooked Frozen Carrots:

• 5 ounces of Roasted Japanese Chestnuts have 8.9 times more Copper, 4 times more Iron, 5.8 times more Magnesium, 12.4 times more Manganese, 3 times more Phosphorus, 2.2 times more Potassium and 4.1 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 3.1 times more Sodium and 1.8 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Cooked Frozen Carrots contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Japanese Chestnuts have 5.4 times more Energy, 5.8 times more Carbohydrate and 5.1 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.2 times more Omega 3 than Roasted Japanese Chestnuts.
• 5 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Roasted Japanese Chestnuts as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in five ounces.