Comparing Nutrients in 14 ounces Roasted Hazelnuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Roasted Hazelnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	88.4% 2564kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	255% 248g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	196% 33.4g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	17% 22g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	13.6% 9.84g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	107% 59.7g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.14mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.66mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	34% 0.44mg	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	87.3% 349μg	8.93% 35.7μg	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	16.8% 15mg	12% 10.7mg	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	404% 60.6mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	49% 488mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	772% 6.95mg	46% 0.41mg	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	217% 17.4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	958% 22mg	77.7% 1.8mg	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	176% 1230mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	88% 2997mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.27% 10g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Hazelnuts versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Hazelnuts vs Canned Carrots with Salt:

• 14 ounces of Roasted Hazelnuts have 18.8 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 6.8 times more Vitamin B5, 5.5 times more Vitamin B6, 9.8 times more Vitamin B9, 1.4 times more Vitamin C and 20.6 times more Vitamin E than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 186 times more Vitamin A than Dry Roasted Hazelnuts Or Filberts.
• 14 ounces of Roasted Hazelnuts have insufficient amounts of Vitamin A
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dry Roasted Hazelnuts Or Filberts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Hazelnuts vs Canned Carrots with Salt:

• 14 ounces of Roasted Hazelnuts have 4.9 times more Calcium, 16.8 times more Copper, 6.8 times more Iron, 21.6 times more Magnesium, 12.3 times more Manganese, 12.9 times more Phosphorus, 4.2 times more Potassium, 10.3 times more Selenium and 9.6 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Sodium and 36.9 times more Water than Dry Roasted Hazelnuts Or Filberts.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Hazelnuts have 25.8 times more Energy, 328.4 times more Fat, 125.3 times more Saturated Fat, 5.5 times more Omega 3, 106.4 times more Omega 6, 3.2 times more Carbohydrate, 2 times more Sugars, 6.3 times more Fiber and 23.5 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein