Comparing Nutrients in 1 kilogram Carrots VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Carrots	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	14% 410kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	632% 108g	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	192% 250g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	72% 52g	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	0.55% 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	% 5.9g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 36g	% 50g	g per day for Men 19-50 years
Fiber	73.7% 28g	187% 71g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Carrots	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	275% 3.57mg	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	260% 1040μg	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	6.67% 6mg	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	512% 76.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	33% 330mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1866% 16.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	0% 0μg	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	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	932% 21.4mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	210% 7140mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2529% 1391μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	24% 883g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Oil Roasted Mixed Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Carrots versus 1 kg of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carrots vs Oil Roasted Mixed Nuts:

• 1 kilogram of Carrots has 835 times more Vitamin A and 9.8 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 5.4 times more Vitamin B1, 5.5 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 5.5 times more Vitamin B9 and 11.6 times more Vitamin E than Raw Carrots.
• 1 kilogram of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Carrots as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carrots vs Oil Roasted Mixed Nuts:

• 1 kilogram of Carrots has 28 times more Water than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 3.9 times more Calcium, 37.3 times more Copper, 17.3 times more Iron, 22.9 times more Magnesium, 15 times more Manganese, 12.4 times more Phosphorus, 2.2 times more Potassium, 1391 times more Selenium, 2.1 times more Sodium and 19 times more Zinc than Raw Carrots.
• 1 kilogram of Carrots lack sufficient amounts of Selenium
• Both Raw Carrots as well as Lightly Salted Oil Roasted Mixed Nuts lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 14.8 times more Energy, 208.3 times more Fat, 223.2 times more Saturated Fat, 107.5 times more Omega 6, 2.6 times more Carbohydrate, 2.5 times more Fiber and 19.2 times more Protein than Raw Carrots.
• Both Carrots and Oil Roasted Mixed Nuts offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Carrots as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in one kilogram.