Comparing Nutrients in 7 ounces Peanuts VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Peanuts	Frozen Carrots	Recommended Dietary Allowance
Energy	38.8% 1125kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	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	24.6% 32g	12% 15.7g	130g per day for Men 19-50 years
Sugars	13% 9.37g	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	44.4% 17g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	91% 51g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	106% 1.27mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 476μg	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	0% 0mg	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	110% 16.5mg	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

	Peanuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	18.3% 183mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	114% 9.1mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	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	107% 746mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	41% 1399mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanuts vs Frozen Carrots:

• Raw Peanuts have 14.5 times more Vitamin B1, 3.6 times more Vitamin B2, 26 times more Vitamin B3, 9.5 times more Vitamin B5, 3.7 times more Vitamin B6, 24 times more Vitamin B9 and 14.6 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Peanuts vs Frozen Carrots:

• Raw Peanuts have 2.6 times more Calcium, 15.5 times more Copper, 10.4 times more Iron, 14 times more Magnesium, 11.3 times more Manganese, 11.4 times more Phosphorus, 3 times more Potassium, 10.3 times more Selenium and 9.9 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 3.8 times more Sodium and 13.9 times more Water than Raw Peanuts.

Comparison of macro-nutrients per 7 ounces:

• Raw Peanuts have 15.8 times more Energy, 107 times more Fat, 133.6 times more Saturated Fat, 63 times more Omega 6, 2 times more Carbohydrate, 2.6 times more Fiber and 33.1 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 5.7 times more Omega 3 than Raw Peanuts.
• Both Raw Peanuts and Frozen Carrots, Unprepared have similar amounts of Sugars per 7 oz.
• Both Raw Peanuts as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.