Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Cooked Frozen Carrots	Ginkgo Nuts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	2.06% 1.15g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	187% 1679μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	50% 0.65mg	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	5.46% 22μg	26.8% 107μg	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	5.07% 4.56mg	33% 29.8mg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	60.4% 0.54mg	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	13% 1.05mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	9.75% 0.22mg	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	8.8% 61.5mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Ginkgo Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Ginkgo Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Ginkgo Nuts:

• 7 ounces of Cooked Frozen Carrots have 30.2 times more Vitamin A than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 7.3 times more Vitamin B1, 2.4 times more Vitamin B2, 14.4 times more Vitamin B3, 3.9 times more Vitamin B6, 4.9 times more Vitamin B9 and 6.5 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Ginkgo Nuts provide similar amounts of Vitamin B5 per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Ginkgo Nuts:

• 7 ounces of Cooked Frozen Carrots have 17.5 times more Calcium, 1.5 times more Manganese, 8.4 times more Sodium and 1.6 times more Water than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 3.3 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 4 times more Phosphorus and 2.7 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Ginkgo Nuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2.1 times more Omega 3 than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 4.9 times more Energy, 2 times more Omega 6, 4.9 times more Carbohydrate and 7.4 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Ginkgo Nuts provide inadequate amounts of Omega 3