Comparing Nutrients in 14 ounces Boiled Carrots VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pecans	5%	88%	7%

Macro Nutrients

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Energy	4.8% 139kcal	95% 2743kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	294% 286g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	42.3% 55g	130g per day for Men 19-50 years
Sugars	19% 13.7g	21.7% 15.8g	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	1.97% 1.43g	0.22% 0.16g	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	% 1.6g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 15.5g	g per day for Men 19-50 years
Fiber	31.3% 12g	100% 38g	38g per day for Men 19-50 years
Protein	5.4% 3g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Vitamin A	376% 3382μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	300% 90μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	22% 87.3μg	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	16% 14.3mg	4.85% 4.37mg	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	27.3% 4.1mg	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Calcium	12% 119mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	529% 4.76mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	0.99% 39.7μg	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	17% 1.35mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	777% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	138% 62μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	48% 1627mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	163% 18mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pecans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Pecans:

• 14 ounces of Boiled Carrots have 284 times more Vitamin A, 3.3 times more Vitamin C and 3.9 times more Vitamin K than Pecans.
• While 14 oz of Pecans nuts contain 10 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• 14 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Pecans:

• 14 ounces of Boiled Carrots have more Sodium and 25.6 times more Water than Pecans.
• While 14 oz of Pecans nuts contain 2.3 times more Calcium, 70.6 times more Copper, 7.4 times more Iron, 12.1 times more Magnesium, 29 times more Manganese, 9.2 times more Phosphorus, 1.7 times more Potassium, 5.4 times more Selenium and 22.7 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Carrots as well as Pecans nuts lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pecans nuts contain 19.7 times more Energy, 399.8 times more Fat, 206 times more Saturated Fat, 986 times more Omega 3, 237.1 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Pecans offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein