Comparing Nutrients in 1 pound Carrots VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Carrots	Brazilnuts	Recommended Dietary Allowance
Energy	6.4% 186kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	229% 73g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	14.6% 10.6g	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	3.44% 2.5g	0% 0g	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	% 2.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 10.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	89.5% 34g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Carrots	Brazilnuts	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Brazilnuts	Recommended Dietary Allowance
Calcium	15% 150mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	241% 5.55mg	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	22.7% 159mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11% 400g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Brazilnuts:

• Raw Carrots have more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 8.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 9.3 times more Vitamin B1 and 8.6 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Dried Brazilnuts have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Carrots as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Brazilnuts:

• Raw Carrots have 23 times more Sodium and 25.8 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.8 times more Calcium, 38.7 times more Copper, 8.1 times more Iron, 31.3 times more Magnesium, 8.6 times more Manganese, 20.7 times more Phosphorus, 2.1 times more Potassium, 19170 times more Selenium and 16.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 2 times more Sugars than Dried Brazilnuts.
• While Dried Brazilnuts contain 16.1 times more Energy, 279.6 times more Fat, 504.2 times more Saturated Fat, 18 times more Omega 3, 243.6 times more Omega 6, 2.7 times more Fiber and 15.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Dried Brazilnuts have similar amounts of Carbohydrate per 1 lb.
• Both Raw Carrots as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.