Comparing Nutrients in 7 ounces Frozen Carrots VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Frozen Carrots	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	78.7% 76.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	328% 55.7g	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	52.3% 68g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	2.76% 1.55g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	179% 2.32mg	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	79.4% 318μg	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	0% 0mg	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	NA	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	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	385% 3.47mg	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	11% 0.87mg	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	174% 4mg	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	183% 1278mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	91% 10mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Dried Safflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Dried Safflower Seeds:

• 7 ounces of Frozen Carrots have 236.7 times more Vitamin A and more Vitamin C than Dried Safflower Seeds.
• While 7 oz of Dried Safflower Seed Kernels contain 26.4 times more Vitamin B1, 11.2 times more Vitamin B2, 4.9 times more Vitamin B3, 21.6 times more Vitamin B5, 12.3 times more Vitamin B6 and 16 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 7 ounces of Dried Safflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Dried Safflower Seeds:

• 7 ounces of Frozen Carrots have 22.7 times more Sodium and 16 times more Water than Dried Safflower Seeds.
• While 7 oz of Dried Safflower Seed Kernels contain 2.2 times more Calcium, 23.6 times more Copper, 11.1 times more Iron, 29.4 times more Magnesium, 11.8 times more Manganese, 19.5 times more Phosphorus, 2.9 times more Potassium and 15.3 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Safflower Seed Kernels contain 14.4 times more Energy, 83.6 times more Fat, 78.3 times more Saturated Fat, 6.5 times more Omega 3, 113.7 times more Omega 6, 4.3 times more Carbohydrate and 20.7 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein