Comparing Nutrients in 1 pound Canned Carrots with Salt VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Canned Carrots with Salt	Pine Nuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	18% 6.8g	44% 16.8g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	38.6% 154μg	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	13.6% 12.2mg	4.03% 3.63mg	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	22.4% 3.36mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	667% 6mg	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	36.3% 2.9mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pine Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Pine Nuts:

• 1 pound of Canned Carrots with Salt has 558 times more Vitamin A and 3.4 times more Vitamin C than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 20.2 times more Vitamin B1, 7.6 times more Vitamin B2, 7.9 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B9, 12.6 times more Vitamin E and 5.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pine Nuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Pine Nuts:

• 1 pound of Canned Carrots with Salt has 1.6 times more Calcium, 121 times more Sodium and 40.8 times more Water than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 12.7 times more Copper, 8.6 times more Iron, 31.4 times more Magnesium, 19.6 times more Manganese, 24 times more Phosphorus, 3.3 times more Potassium and 24.8 times more Zinc than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 pound of Pine Nuts lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Dried Pine Nuts lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Pine Nuts contains 26.9 times more Energy, 359.8 times more Fat, 136.1 times more Saturated Fat, 14.9 times more Omega 3, 419.6 times more Omega 6, 2.4 times more Carbohydrate, 1.4 times more Sugars, 2.5 times more Fiber and 21.4 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein