Comparing Nutrients in 1 pound Carrots VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Carrots	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	6.4% 186kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	169% 54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	34.8% 5.9g	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	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	26% 18.8g	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	0.44% 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	% 2.68g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 18g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	95% 36.3g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Macadamia Nuts	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	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	125% 1.63mg	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	11.3% 45.4μg	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	17.2% 2.6mg	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	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	15% 150mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	287% 2.6mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	599% 13.8mg	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	22.7% 159mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	11% 400g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Roasted Macadamia Nuts:

• Raw Carrots have more Vitamin A, 1.9 times more Vitamin B9, 8.4 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 10.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Dry Roasted Macadamia Nuts have similar amounts of Vitamin E per 1 lb.
• Both Raw Carrots as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Roasted Macadamia Nuts:

• Raw Carrots have 17.3 times more Sodium and 54.8 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 2.1 times more Calcium, 12.7 times more Copper, 8.8 times more Iron, 9.8 times more Magnesium, 21.2 times more Manganese, 5.7 times more Phosphorus, 117 times more Selenium and 5.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Dry Roasted Macadamia Nuts have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Macadamia Nuts contain 17.5 times more Energy, 317 times more Fat, 373.3 times more Saturated Fat, 98 times more Omega 3, 13 times more Omega 6, 1.4 times more Carbohydrate, 2.9 times more Fiber and 8.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Dry Roasted Macadamia Nuts have similar amounts of Sugars per 1 lb.
• Both Raw Carrots as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.