Comparing Nutrients in 14 ounces Dry Roasted Pistachio Nuts with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	78% 2258kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	25% 32.6g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	19% 13.7g	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	1.2% 0.87g	1.97% 1.43g	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	% 0.99g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 28g	% 10.7g	g per day for Men 19-50 years
Fiber	108% 41g	31.3% 12g	38g per day for Men 19-50 years
Protein	149% 83.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	46.7% 0.61mg	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	50.6% 202μg	14% 55.6μg	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	13.2% 12mg	16% 14.3mg	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	57.4% 8.6mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	42.5% 425mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	200% 16mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	26.7% 0.62mg	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	266% 1861mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	84.4% 9.3mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Boiled Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Dry Roasted Pistachio Nuts with Salt vs Boiled Carrots:

• 14 ounces of Dry Roasted Pistachio Nuts with Salt have 10.5 times more Vitamin B1, 5.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 7.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.1 times more Vitamin E than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 65.5 times more Vitamin A than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Boiled Carrots provide similar amounts of Vitamin C and Vitamin K per 14 ounces.
• 14 ounces of Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A
• Both Dry Roasted Pistachio Nuts with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Roasted Pistachio Nuts with Salt vs Boiled Carrots:

• 14 ounces of Dry Roasted Pistachio Nuts with Salt have 3.6 times more Calcium, 76.1 times more Copper, 11.9 times more Iron, 10.9 times more Magnesium, 8 times more Manganese, 15.6 times more Phosphorus, 4.3 times more Potassium, 14.3 times more Selenium, 7.4 times more Sodium and 11.7 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 50.4 times more Water than Dry Roasted Pistachio Nuts with Salt.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Roasted Pistachio Nuts with Salt have 16.3 times more Energy, 254.6 times more Fat, 188.2 times more Saturated Fat, 212 times more Omega 3, 150.9 times more Omega 6, 3.4 times more Carbohydrate, 2.2 times more Sugars, 3.4 times more Fiber and 27.7 times more Protein than Boiled Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein