Comparing Nutrients in 14 ounces Carrots VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Carrots	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	5.6% 163kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	219% 212g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	99% 31.8g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	228% 38.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	68.4% 89g	130g per day for Men 19-50 years
Sugars	26% 19g	27.4% 20g	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	3% 2.2g	0% 0g	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	% 2.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 20g	g per day for Men 19-50 years
Fiber	29.2% 11g	67% 25.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	138% 77.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	59.5% 238μg	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	26% 23.4mg	3.53% 3.18mg	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	17.5% 2.6mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	13% 131mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	670% 6.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	215% 901mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	450% 10.4mg	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	20% 139mg	248% 1738mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	75% 2552mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.23% 8.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs With Peanuts Dry Roasted Mixed Nuts:

• Raw Carrots have more Vitamin A and 7.4 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 4.5 times more Vitamin B1, 6.9 times more Vitamin B2, 6.3 times more Vitamin B3, 2.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 9.3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Vitamin K per 14 oz.
• Both Raw Carrots as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs With Peanuts Dry Roasted Mixed Nuts:

• Raw Carrots have 17.3 times more Sodium and 41.5 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 2.6 times more Calcium, 33.8 times more Copper, 12.4 times more Iron, 18.9 times more Magnesium, 18.3 times more Manganese, 12.5 times more Phosphorus, 2 times more Potassium, 93 times more Selenium and 16.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• With Peanuts Dry Roasted Mixed Nuts no Salt contain 14.8 times more Energy, 222.9 times more Fat, 250.3 times more Saturated Fat, 41 times more Omega 3, 97.5 times more Omega 6, 2.3 times more Carbohydrate, 2.3 times more Fiber and 21 times more Protein than Raw Carrots.
• Both Raw Carrots and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Sugars per 14 oz.
• Both Raw Carrots as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.