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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Frozen Carrots	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	38% 49.6g	130g per day for Men 19-50 years
Sugars	13% 9.45g	14.3% 10.3g	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	0.85% 0.62g	0.11% 0.079g	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	% 0.79g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 9.92g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	37% 14g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	54.5% 0.71mg	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	4.96% 20μg	51.6% 206μg	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	5.5% 4.96mg	1.32% 1.2mg	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	7.54% 1.13mg	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	11% 0.87mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	185% 4.25mg	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	9.36% 65.5mg	123% 859mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.17% 6.25g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Carrots have 710 times more Vitamin A and 4.2 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 8.1 times more Vitamin B1, 8.7 times more Vitamin B2, 4.3 times more Vitamin B3, 3.2 times more Vitamin B5, 3.8 times more Vitamin B6, 10.4 times more Vitamin B9 and 13.5 times more Vitamin E than Frozen Carrots, Unprepared.
• 7 ounces of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Carrots have 28.6 times more Water than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 3.6 times more Calcium, 22.7 times more Copper, 11.8 times more Iron, 22.9 times more Magnesium, 12.5 times more Manganese, 13.1 times more Phosphorus, 3 times more Potassium, 198.7 times more Selenium, 2.1 times more Sodium and 13.8 times more Zinc than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 16.9 times more Energy, 108.7 times more Fat, 152 times more Saturated Fat, 43.5 times more Omega 6, 3.2 times more Carbohydrate, 2.2 times more Fiber and 22.9 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Oil Roasted Mixed Nuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Frozen Carrots, Unprepared as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in seven ounces.