Comparing Nutrients in 7 ounces Dried Basil Spices VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Dried Basil Spices	Frozen Carrots	Recommended Dietary Allowance
Energy	16% 462kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	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	73% 95g	12% 15.7g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	2.05% 1.5g	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	% 1.5g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 8.04g	g per day for Men 19-50 years
Fiber	197% 75g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	8.16% 73.4μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.8% 9.72mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	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	154% 615μg	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	1.76% 1.6mg	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	142% 21.2mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2835% 3402μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Frozen Carrots	Recommended Dietary Allowance
Calcium	445% 4445mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	463% 4.17mg	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	2228% 178mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	846% 19.4mg	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	77.7% 544mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	154% 5219mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Basil Spices VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Basil Spices 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 Dried Basil Spices vs Frozen Carrots:

• 7 ounces of Dried Basil Spices have 1.8 times more Vitamin B1, 32.4 times more Vitamin B2, 10.6 times more Vitamin B3, 4.5 times more Vitamin B5, 14.1 times more Vitamin B6, 31 times more Vitamin B9, 18.8 times more Vitamin E and 97.4 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 19.2 times more Vitamin A and 3.1 times more Vitamin C than Dried Basil Spices.
• 7 ounces of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Dried Basil Spices as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Basil Spices vs Frozen Carrots:

• 7 ounces of Dried Basil Spices have 62.2 times more Calcium, 28.4 times more Copper, 204.1 times more Iron, 59.3 times more Magnesium, 57.3 times more Manganese, 8.3 times more Phosphorus, 11.2 times more Potassium, 4.3 times more Selenium and 21.5 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 8.7 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Frozen Carrots contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Basil Spices have 6.5 times more Energy, 8.8 times more Fat, 45.9 times more Saturated Fat, 17.6 times more Omega 3, 6 times more Carbohydrate, 11.4 times more Fiber and 29.5 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.8 times more Sugars than Dried Basil Spices.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Dried Basil Spices as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in seven ounces.