Comparing Nutrients in 100 grams Frozen Carrots VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Frozen Carrots	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	1.24% 36kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	41% 6.95g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	3.4% 2.47g	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	23% 8.8g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	79% 710μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	11.7% 0.15mg	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	18.8% 75μg	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% 0mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	55.4% 0.5mg	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	44.5% 1.02mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.13% 41.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Carrots vs Boiled Peanuts with Salt:

• Frozen Carrots, Unprepared have more Vitamin A, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 5.9 times more Vitamin B1, 1.7 times more Vitamin B2, 11.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9 and 7.2 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Carrots vs Boiled Peanuts with Salt:

• Frozen Carrots, Unprepared have 1.3 times more Potassium and 2.2 times more Water than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 1.5 times more Calcium, 6.7 times more Copper, 2.3 times more Iron, 8.5 times more Magnesium, 6 times more Manganese, 6 times more Phosphorus, 6.3 times more Selenium, 11 times more Sodium and 5.5 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Frozen Carrots, Unprepared have 17 times more Omega 3 and 1.9 times more Sugars than Boiled Peanuts with Salt.
• While Boiled Peanuts with Salt contain 8.8 times more Energy, 47.8 times more Fat, 65 times more Saturated Fat, 28.2 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Fiber and 17.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.