Comparing Nutrients in 1 kilogram Carrots VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Carrots	Pine Nuts	Recommended Dietary Allowance
Energy	14% 410kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	153% 49g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1950% 332g	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	101% 131g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 36g	% 34.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	97% 37g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pine 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	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pine Nuts	Recommended Dietary Allowance
Calcium	33% 330mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1471% 13.2mg	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	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	24% 883g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Pine Nuts:

• Raw Carrots have 835 times more Vitamin A, 1.5 times more Vitamin B6 and 7.4 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 5.5 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B3, 5.8 times more Vitamin B7, 1.8 times more Vitamin B9, 14.1 times more Vitamin E and 4.1 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Dried Pine Nuts have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Carrots as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Pine Nuts:

• Raw Carrots have 2.1 times more Calcium, 34.5 times more Sodium and 38.7 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 29.4 times more Copper, 18.4 times more Iron, 20.9 times more Magnesium, 61.6 times more Manganese, 16.4 times more Phosphorus, 1.9 times more Potassium, 7 times more Selenium and 26.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.3 times more Sugars than Dried Pine Nuts.
• While Dried Pine Nuts contain 16.4 times more Energy, 284.9 times more Fat, 153.1 times more Saturated Fat, 82 times more Omega 3, 331.5 times more Omega 6, 1.4 times more Carbohydrate, 1.3 times more Fiber and 14.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.