Comparing Nutrients in 1 kilogram Boiled Carrots VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Boiled Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	12% 350kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	100% 130g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	54.8% 39.7g	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	4.97% 3.6g	0.55% 0.4g	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	% 4g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 27g	% 39g	g per day for Men 19-50 years
Fiber	79% 30g	250% 95g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	947% 8520μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	144% 1.87mg	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	35% 140μg	37.5% 150μg	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	40% 36mg	7.78% 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	68.7% 10.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	30% 300mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	1609% 37mg	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	43% 300mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Oil Roasted Pecans:

• Boiled and Drained Carrots have 170.4 times more Vitamin A and 5.1 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 7.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oil Roasted Pecans have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Carrots as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Oil Roasted Pecans:

• Boiled and Drained Carrots have 58 times more Sodium and 79.8 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.2 times more Calcium, 70.6 times more Copper, 7.3 times more Iron, 12.1 times more Magnesium, 23.9 times more Manganese, 8.8 times more Phosphorus, 1.7 times more Potassium, 8.6 times more Selenium and 22.4 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Pecans contain 20.4 times more Energy, 417.9 times more Fat, 241.3 times more Saturated Fat, 1031 times more Omega 3, 259.2 times more Omega 6, 1.6 times more Carbohydrate, 3.2 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oil Roasted Pecans have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Carrots as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.