Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Cooked Frozen Carrots	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	130% 22g	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	34% 44g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	27.5% 0.36mg	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	27.8% 111μg	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	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	396% 3.56mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	133% 3.07mg	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	127% 891mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	31.8% 1080mg	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	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.17% 6.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oil Roasted Mixed Nuts no Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Oil Roasted Mixed Nuts no Peanuts:

• 7 ounces of Cooked Frozen Carrots have 846 times more Vitamin A and 4.6 times more Vitamin C than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 16.8 times more Vitamin B1, 13.1 times more Vitamin B2, 4.7 times more Vitamin B3, 5.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.1 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Oil Roasted Mixed Nuts no Peanuts:

• 7 ounces of Cooked Frozen Carrots have 5.4 times more Sodium and 28.7 times more Water than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 3 times more Calcium, 21.9 times more Copper, 4.8 times more Iron, 22.8 times more Magnesium, 9.3 times more Manganese, 14.5 times more Phosphorus, 2.8 times more Potassium and 13.3 times more Zinc than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 16.6 times more Energy, 82.6 times more Fat, 75.7 times more Saturated Fat, 5.7 times more Omega 3, 38.5 times more Omega 6, 2.9 times more Carbohydrate, 1.7 times more Fiber and 26.8 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein