Comparing Nutrients in 1 kilogram Pistachio Nuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Carrots	8%	5%	87%

Macro Nutrients

	Pistachio Nuts	Carrots	Recommended Dietary Allowance
Energy	193% 5600kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	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	209% 272g	73.7% 96g	130g per day for Men 19-50 years
Sugars	106% 76.6g	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	3.3% 2.4g	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	% 3.2g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 68.7g	% 36g	g per day for Men 19-50 years
Fiber	279% 106g	73.7% 28g	38g per day for Men 19-50 years
Protein	360% 202g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	29% 260μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	128% 510μg	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	62.2% 56mg	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	191% 28.6mg	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

	Pistachio Nuts	Carrots	Recommended Dietary Allowance
Calcium	105% 1050mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	490% 39.2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	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	700% 4900mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 13.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 12.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 4.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 32.1 times more Vitamin A than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Raw Carrots have similar amounts of Vitamin C per 1 kg.
• Both Raw Pistachio Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Carrots:

• Raw Pistachio Nuts have 3.2 times more Calcium, 28.9 times more Copper, 13.1 times more Iron, 10.1 times more Magnesium, 8.4 times more Manganese, 14 times more Phosphorus, 3.2 times more Potassium, 70 times more Selenium and 9.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 69 times more Sodium and 20.2 times more Water than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Raw Carrots have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pistachio Nuts have 13.7 times more Energy, 188.8 times more Fat, 184.6 times more Saturated Fat, 144.5 times more Omega 3, 140.9 times more Omega 6, 2.8 times more Carbohydrate, 1.6 times more Sugars, 3.8 times more Fiber and 21.7 times more Protein than Raw Carrots.
• Both Raw Pistachio Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.