Comparing Nutrients in 5 ounces Defatted Peanut Flour VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Defatted Peanut Flour	Frozen Carrots	Recommended Dietary Allowance
Energy	16% 464kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	8.6% 11g	130g per day for Men 19-50 years
Sugars	16% 11.7g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	59% 22.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	132% 74g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38.3mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	10.4% 0.13mg	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	88% 352μg	3.54% 14μg	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	0% 0mg	3.94% 3.54mg	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	0.47% 0.071mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	20% 198mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	11.7% 0.1mg	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	37.2% 2.98mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	10.5% 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	154% 1077mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	53.8% 1829mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.23mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Peanut Flour VS Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Defatted Peanut Flour vs Frozen Carrots:

• 5 ounces of Defatted Peanut Flour have 15.9 times more Vitamin B1, 13 times more Vitamin B2, 58.2 times more Vitamin B3, 14.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 24.8 times more Vitamin B9 than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C, 11.4 times more Vitamin E and more Vitamin K than Defatted Peanut Flour .
• 5 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Defatted Peanut Flour as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Defatted Peanut Flour vs Frozen Carrots:

• 5 ounces of Defatted Peanut Flour have 3.9 times more Calcium, 24.3 times more Copper, 4.8 times more Iron, 30.8 times more Magnesium, 28.7 times more Manganese, 23 times more Phosphorus, 5.5 times more Potassium, 10.1 times more Selenium, 2.6 times more Sodium and 15.5 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 11.5 times more Water than Defatted Peanut Flour .
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Defatted Peanut Flour have 9.1 times more Energy, 4.4 times more Carbohydrate, 1.7 times more Sugars, 4.8 times more Fiber and 66.9 times more Protein than Frozen Carrots.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Defatted Peanut Flour as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in five ounces.