Comparing Nutrients in 1 pound Boiled Carrots VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Boiled Carrots	Pistachio Nuts	Recommended Dietary Allowance
Energy	5.47% 159kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	212% 206g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	376% 64g	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	95% 123g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	48% 34.7g	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	1.5% 1.1g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 31g	g per day for Men 19-50 years
Fiber	36% 13.6g	127% 48g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	429% 3865μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	329% 3.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	593% 7.7mg	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	58% 231μg	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	28.2% 25.4mg	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	86.5% 13mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	13.6% 136mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	655% 5.9mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	0.39% 15.4μg	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	222% 17.8mg	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	237% 5.44mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	137% 4649mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	57.7% 31.8μg	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	91% 9.98mg	11mg per day for Men 19-50 years
Water	11% 409g	0.54% 20g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 32.8 times more Vitamin A than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 13.2 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 11.1 times more Vitamin B6, 3.6 times more Vitamin B9, 1.6 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Pistachio Nuts:

• Boiled and Drained Carrots have 14 times more Fluoride, 58 times more Sodium and 20.6 times more Water than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 3.5 times more Calcium, 76.5 times more Copper, 11.5 times more Iron, 12.1 times more Magnesium, 7.7 times more Manganese, 16.3 times more Phosphorus, 4.4 times more Potassium, 10 times more Selenium and 11 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Pistachio Nuts contain 16 times more Energy, 251.8 times more Fat, 196.9 times more Saturated Fat, 289 times more Omega 3, 162 times more Omega 6, 3.3 times more Carbohydrate, 2.2 times more Sugars, 3.5 times more Fiber and 26.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.