Comparing Nutrients in 14 ounces Pistachio Nuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pistachio Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	76.6% 2223kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	185% 180g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	73.3% 23.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	83% 108g	17% 22g	130g per day for Men 19-50 years
Sugars	42% 30.4g	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	1.3% 0.95g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 27.3g	NA	g per day for Men 19-50 years
Fiber	111% 42g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	143% 80g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	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	50.6% 202μg	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	24.7% 22.2mg	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	75.7% 11.4mg	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

	Pistachio Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	41.7% 417mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	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	194% 15.6mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	278% 1945mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	120% 4068mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pistachio Nuts vs Canned Carrots with Salt:

• Raw Pistachio Nuts have 48.3 times more Vitamin B1, 5.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 15.2 times more Vitamin B6, 5.7 times more Vitamin B9, 2.1 times more Vitamin C and 3.9 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 21.5 times more Vitamin A than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pistachio Nuts vs Canned Carrots with Salt:

• Raw Pistachio Nuts have 4.2 times more Calcium, 12.5 times more Copper, 6.1 times more Iron, 15.1 times more Magnesium, 2.7 times more Manganese, 20.4 times more Phosphorus, 5.7 times more Potassium, 17.5 times more Selenium and 8.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 242 times more Sodium and 21.3 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Pistachio Nuts have 22.4 times more Energy, 238.5 times more Fat, 164.1 times more Saturated Fat, 26.3 times more Omega 3, 178.4 times more Omega 6, 4.9 times more Carbohydrate, 3.1 times more Sugars, 7.1 times more Fiber and 31.5 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Pistachio Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.