Comparing Nutrients in 1 kilogram Hazelnuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Hazelnuts	Boiled Carrots	Recommended Dietary Allowance
Energy	217% 6280kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	60% 43.4g	47.6% 34.5g	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	0.97% 0.7g	4.97% 3.6g	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	% 0.7g	% 4g	g per day for Men 19-50 years
Sucrose	% 42g	% 27g	g per day for Men 19-50 years
Fiber	255% 97g	79% 30g	38g per day for Men 19-50 years
Protein	267% 150g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	118% 1.53mg	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	283% 1130μg	35% 140μg	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	70% 63mg	40% 36mg	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	1002% 150mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	114% 1140mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	588% 47mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	67.4% 1.55mg	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	414% 2900mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.44% 53g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hazelnuts vs Boiled Carrots:

• Hazelnuts have 9.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 3.7 times more Vitamin B6, 8.1 times more Vitamin B9, 1.8 times more Vitamin C and 14.6 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A than Hazelnuts.
• Both Hazelnuts and Boiled and Drained Carrots have similar amounts of Vitamin K per 1 kg.
• Both Hazelnuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hazelnuts vs Boiled Carrots:

• Hazelnuts have 3.8 times more Calcium, 101.5 times more Copper, 13.8 times more Iron, 16.3 times more Magnesium, 39.8 times more Manganese, 9.7 times more Phosphorus, 2.9 times more Potassium, 3.4 times more Selenium and 12.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Sodium and 17 times more Water than Hazelnuts.

Comparison of macro-nutrients per 1 kilogram:

• Hazelnuts have 17.9 times more Energy, 337.5 times more Fat, 148.8 times more Saturated Fat, 87 times more Omega 3, 90 times more Omega 6, 2 times more Carbohydrate, 1.3 times more Sugars, 3.2 times more Fiber and 19.7 times more Protein than Boiled and Drained Carrots.
• Both Hazelnuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.