Comparing Nutrients in 1 pound Boiled Carrots VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pecans	5%	88%	7%

Macro Nutrients

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Energy	5.47% 159kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	550% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	48.4% 63g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	25% 18g	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	2.25% 1.63g	0.25% 0.18g	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	% 1.8g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 17.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	115% 43.5g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	343% 103μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	25% 100μg	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	18% 16.3mg	5.54% 5mg	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	31% 4.67mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Calcium	13.6% 136mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	1.13% 45.4μg	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	19.3% 1.54mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	157% 70.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	11% 409g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Pecans:

• Boiled and Drained Carrots have 284 times more Vitamin A, 3.3 times more Vitamin C and 3.9 times more Vitamin K than Pecans nuts.
• While Pecans nuts contain 10 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Pecans:

• Boiled and Drained Carrots have 4.8 times more Fluoride, more Sodium and 25.6 times more Water than Pecans nuts.
• While Pecans nuts contain 2.3 times more Calcium, 70.6 times more Copper, 7.4 times more Iron, 12.1 times more Magnesium, 29 times more Manganese, 9.2 times more Phosphorus, 1.7 times more Potassium, 5.4 times more Selenium and 22.7 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts contain 19.7 times more Energy, 399.8 times more Fat, 206 times more Saturated Fat, 986 times more Omega 3, 237.1 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Pecans nuts have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Carrots as well as Pecans nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.