Comparing Nutrients in 1 kilogram Roasted Pistachios VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	197% 5720kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	107% 77.4g	56.3% 40.8g	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	3.03% 2.2g	3.86% 2.8g	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	% 2.5g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 71g	% 34.4g	g per day for Men 19-50 years
Fiber	271% 103g	87% 33g	38g per day for Men 19-50 years
Protein	376% 211g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	64.6% 0.84mg	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	128% 510μg	27.5% 110μg	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	33.3% 30mg	25.6% 23mg	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	145% 21.7mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	107% 1070mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	91% 0.82mg	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	504% 40.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	72.6% 1.67mg	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	670% 4690mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Pistachios versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Pistachios vs Cooked Frozen Carrots:

• 1 kilogram of Roasted Pistachios has 23.2 times more Vitamin B1, 6.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.9 times more Vitamin B5, 13.4 times more Vitamin B6, 4.6 times more Vitamin B9, 1.3 times more Vitamin C and 2.1 times more Vitamin E than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 65.1 times more Vitamin A than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Cooked Frozen Carrots provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Roasted Pistachios have insufficient amounts of Vitamin A
• Both Dry Roasted Pistachio Nuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Pistachios vs Cooked Frozen Carrots:

• 1 kilogram of Roasted Pistachios has 3.1 times more Calcium, 15.8 times more Copper, 7.6 times more Iron, 9.9 times more Magnesium, 7.4 times more Manganese, 15.1 times more Phosphorus, 5.2 times more Potassium, 16.7 times more Selenium and 6.7 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 9.8 times more Sodium and 48.8 times more Water than Dry Roasted Pistachio Nuts.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pistachios has 15.5 times more Energy, 67.4 times more Fat, 47 times more Saturated Fat, 4.8 times more Omega 3, 45.4 times more Omega 6, 3.7 times more Carbohydrate, 1.9 times more Sugars, 3.1 times more Fiber and 36.3 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein