Comparing Nutrients in 1 kilogram Carrots VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Carrots	Roasted Pecans	Recommended Dietary Allowance
Energy	14% 410kcal	245% 7100kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	766% 743g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	196% 63g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	621% 9.94g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1152% 196g	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	104% 136g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	56% 40.6g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 36g	% 40g	g per day for Men 19-50 years
Fiber	73.7% 28g	247% 94g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	928% 8350μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	144% 1.87mg	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	40% 160μg	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	86.7% 13mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	33% 330mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1297% 11.7mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	1710% 39.3mg	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	419% 2930mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	461% 50.7mg	11mg per day for Men 19-50 years
Water	24% 883g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Carrots have 119.3 times more Vitamin A and 8.4 times more Vitamin C than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 6.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Dry Roasted Pecans have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Roasted Pecans:

• Raw Carrots have 69 times more Sodium and 78.8 times more Water than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Calcium, 25.9 times more Copper, 9.3 times more Iron, 11 times more Magnesium, 27.5 times more Manganese, 8.4 times more Phosphorus, 1.3 times more Potassium, 40 times more Selenium and 21.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans contain 17.3 times more Energy, 309.5 times more Fat, 196.3 times more Saturated Fat, 497 times more Omega 3, 195.8 times more Omega 6, 1.4 times more Carbohydrate, 3.4 times more Fiber and 10.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Dry Roasted Pecans have similar amounts of Sugars per 1 kg.
• Both Raw Carrots as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.