Comparing Nutrients in 1 kilogram Pine Nuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Energy	232% 6730kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	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	101% 131g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	% 34.5g	% 27g	g per day for Men 19-50 years
Fiber	97% 37g	79% 30g	38g per day for Men 19-50 years
Protein	244% 137g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	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	303% 3.64mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	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	8.9% 8mg	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	622% 93mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	16% 160mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	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	691% 55.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	821% 5750mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.62% 23g	24.4% 902g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 5.5 times more Vitamin B1, 5.2 times more Vitamin B2, 6.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9, 9.1 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.6 times more Vitamin B6 and 4.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine 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 Pine Nuts vs Boiled Carrots:

• Dried Pine Nuts have 77.9 times more Copper, 16.3 times more Iron, 25.1 times more Magnesium, 56.8 times more Manganese, 19.2 times more Phosphorus, 2.5 times more Potassium and 32.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium, 29 times more Sodium and 39.5 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled and Drained Carrots have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pine Nuts have 19.2 times more Energy, 379.8 times more Fat, 163.3 times more Saturated Fat, 164 times more Omega 3, 381 times more Omega 6, 1.6 times more Carbohydrate, 1.2 times more Fiber and 18 times more Protein than Boiled and Drained Carrots.
• Both Dried Pine Nuts and Boiled and Drained Carrots have similar amounts of Sugars per 1 kg.
• Both Dried Pine Nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.