Comparing Nutrients in 1 kilogram Carrots VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Carrots	Brazilnuts	Recommended Dietary Allowance
Energy	14% 410kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	504% 161g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	90% 117g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	32% 23.3g	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	7.6% 5.5g	0% 0g	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	% 5.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 36g	% 23.3g	g per day for Men 19-50 years
Fiber	73.7% 28g	197% 75g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Carrots	Brazilnuts	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	55% 220μg	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	65.6% 59mg	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	44% 6.6mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Brazilnuts	Recommended Dietary Allowance
Calcium	33% 330mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1937% 17.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	532% 12.2mg	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	50% 350mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	24% 883g	0.92% 34.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Brazilnuts:

• Raw Carrots have more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 8.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 9.3 times more Vitamin B1 and 8.6 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Dried Brazilnuts have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Brazilnuts:

• Raw Carrots have 23 times more Sodium and 25.8 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.8 times more Calcium, 38.7 times more Copper, 8.1 times more Iron, 31.3 times more Magnesium, 8.6 times more Manganese, 20.7 times more Phosphorus, 2.1 times more Potassium, 19170 times more Selenium and 16.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2 times more Sugars than Dried Brazilnuts.
• While Dried Brazilnuts contain 16.1 times more Energy, 279.6 times more Fat, 504.2 times more Saturated Fat, 18 times more Omega 3, 243.6 times more Omega 6, 2.7 times more Fiber and 15.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Dried Brazilnuts have similar amounts of Carbohydrate per 1 kg.
• Both Raw Carrots as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.