Comparing Nutrients in 1 pound Boiled Carrots VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	5.47% 159kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	103% 33g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	602% 102g	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	45.4% 59g	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	113% 43g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	429% 3865μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	67% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	65.2% 0.85mg	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	16% 63.5μg	17% 68μg	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	3.53% 3.18mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	13.6% 136mg	30.4% 304mg	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	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	19.3% 1.54mg	140% 11.2mg	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	730% 16.8mg	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	19.4% 136mg	170% 1193mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	11% 409g	0.14% 5.13g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 170.4 times more Vitamin A and 5.1 times more Vitamin C than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 7.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.5 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Oil Roasted Pecans have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Carrots as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Oil Roasted Pecans:

• Boiled and Drained Carrots have 58 times more Sodium and 79.8 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 2.2 times more Calcium, 70.6 times more Copper, 7.3 times more Iron, 12.1 times more Magnesium, 23.9 times more Manganese, 8.8 times more Phosphorus, 1.7 times more Potassium, 8.6 times more Selenium and 22.4 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Pecans contain 20.4 times more Energy, 417.9 times more Fat, 241.3 times more Saturated Fat, 1031 times more Omega 3, 259.2 times more Omega 6, 1.6 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 Oil Roasted Pecans have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Carrots as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.