Comparing Nutrients in 7 ounces Without Peanuts Oil Roasted Mixed Nuts with Salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	42% 1220kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	34% 44g	12% 15.7g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	NA	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	28.7% 11g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	55% 30.8g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	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	83.3% 1mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	27.8% 111μg	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	1.1% 0.99mg	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	108% 16.3mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.6% 35.5μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	21% 210mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	63.8% 5.1mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	127% 891mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1521% 836μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	40.5% 607mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Without Peanuts Oil Roasted Mixed Nuts with Salt VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt 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 Without Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Carrots:

• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have 11.5 times more Vitamin B1, 13.1 times more Vitamin B2, 4.2 times more Vitamin B3, 5.1 times more Vitamin B5, 1.9 times more Vitamin B6, 5.6 times more Vitamin B9 and 14.4 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A and 5 times more Vitamin C than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Carrots provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Carrots:

• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have 2.9 times more Calcium, 24.3 times more Copper, 5.8 times more Iron, 20.9 times more Magnesium, 9 times more Manganese, 13.6 times more Phosphorus, 2.3 times more Potassium, 602.1 times more Selenium, 4.5 times more Sodium and 14.1 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 28.6 times more Water than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have 17.1 times more Energy, 122.1 times more Fat, 193.3 times more Saturated Fat, 14.6 times more Omega 3, 45.1 times more Omega 6, 2.8 times more Carbohydrate, 1.7 times more Fiber and 19.9 times more Protein than Frozen Carrots.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt 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