Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pine Nuts	Recommended Dietary Allowance
Energy	7.93% 230kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	153% 49g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	101% 131g	130g per day for Men 19-50 years
Sugars	34% 24.6g	49.5% 36g	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	NA	0.97% 0.7g	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 34.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	97% 37g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	681% 6130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	85% 340μg	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	22.2% 20mg	8.9% 8mg	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	48.7% 7.3mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	31% 310mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1471% 13.2mg	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	65% 5.2mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	25% 930g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Pine Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Pine Nuts:

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A and 2.5 times more Vitamin C than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 19.2 times more Vitamin B1, 8.4 times more Vitamin B2, 10.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.3 times more Vitamin B9, 12.8 times more Vitamin E and 5.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pine Nuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Pine Nuts:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.9 times more Calcium, 120 times more Sodium and 40.8 times more Water than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 12.9 times more Copper, 10.6 times more Iron, 27.9 times more Magnesium, 19.6 times more Manganese, 28.8 times more Phosphorus, 3.5 times more Potassium and 22.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Pine Nuts lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Pine Nuts contains 29.3 times more Energy, 488.4 times more Fat, 196 times more Saturated Fat, 20.5 times more Omega 3, 592 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Sugars, 2.1 times more Fiber and 23.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein