Comparing Nutrients in 14 ounces Roasted Pecans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Roasted Pecans	Carrots	Recommended Dietary Allowance
Energy	97% 2818kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	304% 295g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	247% 3.95g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	457% 77.7g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	29.2% 38g	130g per day for Men 19-50 years
Sugars	22.2% 16g	26% 19g	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	0.22% 0.16g	3% 2.2g	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	% 0.16g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 16g	% 14.2g	g per day for Men 19-50 years
Fiber	98% 37.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Carrots	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	19% 75.4μg	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	3.1% 2.78mg	26% 23.4mg	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	34.4% 5.16mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Carrots	Recommended Dietary Allowance
Calcium	28.6% 286mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	515% 4.63mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	139% 11mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	24.7% 0.57mg	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	166% 1163mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.47% 350g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 6.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 119.3 times more Vitamin A and 8.4 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Dry Roasted Pecans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Pecans vs Carrots:

• Dry Roasted Pecans have 2.2 times more Calcium, 25.9 times more Copper, 9.3 times more Iron, 11 times more Magnesium, 27.5 times more Manganese, 8.4 times more Phosphorus, 1.3 times more Potassium, 40 times more Selenium and 21.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 69 times more Sodium and 78.8 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pecans have 17.3 times more Energy, 309.5 times more Fat, 196.3 times more Saturated Fat, 497 times more Omega 3, 195.8 times more Omega 6, 1.4 times more Carbohydrate, 3.4 times more Fiber and 10.2 times more Protein than Raw Carrots.
• Both Dry Roasted Pecans and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Pecans as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.