Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Cooked Frozen Carrots	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	176% 30g	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	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 8g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	49% 18.7g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Oil-roasted Peanuts with Dalt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	118% 1.06mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	159% 3.66mg	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	113% 788mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Oil-roasted Peanuts with Dalt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Oil-roasted Peanuts with Dalt 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 Peanuts with Dalt:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 2.9 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 33.2 times more Vitamin B3, 6.9 times more Vitamin B5, 5.5 times more Vitamin B6, 10.9 times more Vitamin B9 and 6.9 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Cooked Frozen Carrots have 62.3 times more Water than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.7 times more Calcium, 6.5 times more Copper, 2.9 times more Iron, 16 times more Magnesium, 11 times more Manganese, 12.8 times more Phosphorus, 3.8 times more Potassium, 5.5 times more Selenium, 5.4 times more Sodium and 9.4 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 Oil-roasted Peanuts with Salt contain 16.2 times more Energy, 77.2 times more Fat, 72.1 times more Saturated Fat, 52.3 times more Omega 6, 2 times more Carbohydrate, 2.8 times more Fiber and 48.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Oil-roasted Peanuts with Dalt offer comparable quantities of Omega 3 and Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein