Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Carrots	8%	5%	87%

Macro Nutrients

	Pinyon Pine Nuts	Carrots	Recommended Dietary Allowance
Energy	217% 6290kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	NA	7.6% 5.5g	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	282% 107g	73.7% 28g	38g per day for Men 19-50 years
Protein	207% 116g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1036% 12.4mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 580μg	47.5% 190μg	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	22.2% 20mg	65.6% 59mg	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	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Carrots	Recommended Dietary Allowance
Calcium	8% 80mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	383% 30.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	62% 1.43mg	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	50% 350mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.6% 59g	24% 883g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 18.8 times more Vitamin B1, 3.8 times more Vitamin B2, 4.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 1.3 times more Vitamin B5 and 3 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pinyon Pine Nuts vs Carrots:

• Dried Pinyon Pine Nuts have 23 times more Copper, 10.2 times more Iron, 19.5 times more Magnesium, 30.3 times more Manganese, 2 times more Potassium and 17.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Calcium and 15 times more Water than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Carrots have similar amounts of Phosphorus and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pinyon Pine Nuts have 15.3 times more Energy, 254.1 times more Fat, 293 times more Saturated Fat, 393.5 times more Omega 3, 248.8 times more Omega 6, 2 times more Carbohydrate, 3.8 times more Fiber and 12.4 times more Protein than Raw Carrots.
• Both Dried Pinyon Pine Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.