Comparing Nutrients in 1 kilogram Roasted Macadamia Nuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Roasted Macadamia Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	248% 7180kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	57% 41.4g	34.2% 25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	211% 80g	39.5% 15g	38g per day for Men 19-50 years
Protein	139% 78g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	592% 7.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	86% 1.12mg	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	25% 100μg	22.5% 90μg	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	7.78% 7mg	30% 27mg	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	38% 5.7mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	331% 26.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	196% 4.5mg	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	283% 1980mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.44% 16g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Canned Carrots with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Macadamia Nuts vs Canned Carrots with Salt:

• 1 kilogram of Roasted Macadamia Nuts has 39.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 3.9 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Canned Carrots with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dry Roasted Macadamia Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Macadamia Nuts vs Canned Carrots with Salt:

• 1 kilogram of Roasted Macadamia Nuts has 2.8 times more Calcium, 5.5 times more Copper, 4.1 times more Iron, 14.8 times more Magnesium, 6.7 times more Manganese, 8.3 times more Phosphorus, 2 times more Potassium, 29.3 times more Selenium and 5 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 60.5 times more Sodium and 57.7 times more Water than Dry Roasted Macadamia Nuts.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Macadamia Nuts has 28.7 times more Energy, 400.4 times more Fat, 331.9 times more Saturated Fat, 17.8 times more Omega 3, 16.5 times more Omega 6, 2.4 times more Carbohydrate, 1.7 times more Sugars, 5.3 times more Fiber and 12.2 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein