Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Roasted Macadamia Nuts	Frozen Carrots	Recommended Dietary Allowance
Energy	49% 1425kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	13% 9.45g	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	0.19% 0.14g	0.85% 0.62g	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	% 0.14g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 8.04g	g per day for Men 19-50 years
Fiber	41.8% 16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	14.5% 0.19mg	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	4.96% 20μg	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	1.54% 1.4mg	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	16.3% 0.15mg	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	65.7% 5.26mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	14.8% 0.34mg	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	56% 393mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Roasted Macadamia Nuts have 16.1 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.8 times more Vitamin B6 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A, 3.6 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Frozen Carrots provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Macadamia Nuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Macadamia Nuts have 1.9 times more Calcium, 7.7 times more Copper, 6 times more Iron, 9.8 times more Magnesium, 17.8 times more Manganese, 6 times more Phosphorus, 1.5 times more Potassium, 16.7 times more Selenium and 3.9 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 17 times more Sodium and 55.9 times more Water than Dry Roasted Macadamia Nuts.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Macadamia Nuts have 19.9 times more Energy, 165.4 times more Fat, 254.2 times more Saturated Fat, 11.5 times more Omega 3, 5.3 times more Omega 6, 1.7 times more Carbohydrate, 2.4 times more Fiber and 10 times more Protein than Frozen Carrots.
• Both Roasted Macadamia Nuts and Frozen Carrots offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein