Comparing Nutrients in 100 grams Frozen Carrots VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Frozen Carrots	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	1.24% 36kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	58% 56g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	17% 22.3g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	79% 710μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	14% 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	2.5% 10μg	14% 56μg	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	2.78% 2.5mg	0.56% 0.5mg	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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	199% 1.8mg	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	5.5% 0.44mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	67.3% 1.55mg	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	4.7% 33mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.085% 3.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Carrots vs Oil Roasted Mixed Nuts no Peanuts:

• Frozen Carrots, Unprepared have 710 times more Vitamin A and 5 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 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 and 5.6 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Carrots vs Oil Roasted Mixed Nuts no Peanuts:

• Frozen Carrots, Unprepared have 6.2 times more Sodium and 28.6 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 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 and 14.1 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Mixed Nuts no Salt and Peanuts contain 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, Unprepared.
• Both Frozen Carrots, Unprepared as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.