Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS With Peanuts Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Cooked Frozen Carrots	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	169% 28.8g	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	32% 41.8g	130g per day for Men 19-50 years
Sugars	11% 8.1g	11.4% 8.24g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 8.24g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	36.6% 14g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53.7% 0.7mg	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	41% 165μg	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	1.1% 0.99mg	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	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	200% 1.8mg	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	64.7% 5.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	176% 4.05mg	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	129% 905mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.11% 4.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS With Peanuts Oil Roasted Mixed Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs With Peanuts Oil Roasted Mixed Nuts:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 4.6 times more Vitamin C and 2.4 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts.
• While 7 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 6.3 times more Vitamin B1, 5.3 times more Vitamin B2, 18.5 times more Vitamin B3, 6.6 times more Vitamin B5, 4.2 times more Vitamin B6, 7.5 times more Vitamin B9 and 7.7 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as With Peanuts Oil Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs With Peanuts Oil Roasted Mixed Nuts:

• 7 ounces of Cooked Frozen Carrots have 11.8 times more Sodium and 43.4 times more Water than With Peanuts Oil Roasted Mixed Nuts.
• While 7 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 3.3 times more Calcium, 11.1 times more Copper, 4.9 times more Iron, 20.8 times more Magnesium, 12.2 times more Manganese, 14.7 times more Phosphorus, 3.3 times more Potassium, 56.5 times more Selenium and 9.6 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 16.4 times more Energy, 79.3 times more Fat, 72.6 times more Saturated Fat, 1.9 times more Omega 3, 50.2 times more Omega 6, 2.7 times more Carbohydrate, 2.1 times more Fiber and 34.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and With Peanuts Oil Roasted Mixed Nuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein