Comparing Nutrients in 1 kilogram Pecans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Energy	238% 6910kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	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	107% 139g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	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	0.55% 0.4g	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	% 0.4g	% 4g	g per day for Men 19-50 years
Sucrose	% 39g	% 27g	g per day for Men 19-50 years
Fiber	253% 96g	79% 30g	38g per day for Men 19-50 years
Protein	164% 92g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	12.2% 11mg	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	93% 14mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Calcium	70% 700mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	316% 25.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	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	412% 45.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	24.4% 902g	3700g per day for Men 19-50 years

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

• Pecans nuts have 10 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 3.3 times more Vitamin C and 3.9 times more Vitamin K than Pecans nuts.
• Both Pecans nuts 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 Pecans vs Boiled Carrots:

• Pecans nuts have 2.3 times more Calcium, 70.6 times more Copper, 7.4 times more Iron, 12.1 times more Magnesium, 29 times more Manganese, 9.2 times more Phosphorus, 1.7 times more Potassium, 5.4 times more Selenium and 22.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.8 times more Fluoride, more Sodium and 25.6 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 kilogram:

• Pecans nuts have 19.7 times more Energy, 399.8 times more Fat, 206 times more Saturated Fat, 986 times more Omega 3, 237.1 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• Both Pecans nuts and Boiled and Drained Carrots have similar amounts of Sugars per 1 kg.
• Both Pecans nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.