Comparing Nutrients in 7 ounces Frozen Carrots VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Frozen Carrots	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	328% 55.8g	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	23.4% 30.4g	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	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	13.6% 0.18mg	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	28.8% 115μg	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	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	151% 1.36mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	139% 3.2mg	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	214% 1498mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	38% 1286mg	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	13% 196mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Watermelon Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Watermelon Seed Kernels:

• 7 ounces of Frozen Carrots have more Vitamin A and more Vitamin C than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 4.3 times more Vitamin B1, 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 5.8 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Watermelon Seed Kernels provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Watermelon Seed Kernels:

• 7 ounces of Frozen Carrots have 17.8 times more Water than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.5 times more Calcium, 9.3 times more Copper, 16.5 times more Iron, 42.9 times more Magnesium, 9.4 times more Manganese, 22.9 times more Phosphorus, 2.8 times more Potassium, 1.5 times more Sodium and 31 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Watermelon Seed Kernels contain 15.5 times more Energy, 103 times more Fat, 208.1 times more Saturated Fat, 113.7 times more Omega 6, 1.9 times more Carbohydrate and 36.3 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein

Frequently Asked Questions about Frozen Carrots VS Watermelon Seed Kernels

What are the health benefits of Frozen Carrots compared to Watermelon Seed Kernels?

Frozen carrots are a good source of beta-carotene, fiber, and vitamin K, which are beneficial for eye health, digestion, and bone health. Watermelon seed kernels are rich in protein, healthy fats, and minerals like magnesium and iron, which can support muscle function and energy production. Both can be nutritious choices, but it's important to include a variety of foods in your diet to ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Frozen Carrots or Watermelon Seed Kernels?

Both frozen carrots and watermelon seed kernels can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, when it comes to weight loss, it is important to focus on overall calorie intake, portion sizes, and the balance of nutrients in your diet. Eating a variety of fruits, vegetables, whole grains, and plant-based proteins can help support weight loss in a healthy and sustainable way. Remember to also incorporate regular physical activity and stay hydrated to support your weight loss goals.

Should I eat more Frozen Carrots or more Watermelon Seed Kernels to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Watermelon seed kernels are a good source of protein, healthy fats, and minerals, while frozen carrots are low in protein. Therefore, incorporating more watermelon seed kernels into your diet may be more beneficial for muscle growth. Additionally, be sure to include a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle development.

What is the environmental impact of producing Frozen Carrots compared to Watermelon Seed Kernels?

Frozen carrots have a lower environmental impact compared to watermelon seed kernels. Carrots require less water, land, and energy to produce, making them a more sustainable option. Watermelon seed kernels, on the other hand, have a higher carbon footprint due to the resources needed for cultivation and processing. Choosing frozen carrots over watermelon seed kernels can help reduce your environmental impact.