Comparing Nutrients in 1 pound Carrots VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Carrots	Pistachio Nuts	Recommended Dietary Allowance
Energy	6.4% 186kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	212% 206g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	376% 64g	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	95% 123g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 31g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	127% 48g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	421% 3787μg	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	20.2% 0.26mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	593% 7.7mg	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	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	29.7% 26.8mg	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	20% 3mg	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pistachio Nuts	Recommended Dietary Allowance
Calcium	15% 150mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	655% 5.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	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	22.7% 159mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	137% 4649mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	11% 400g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Carrots have 32.1 times more Vitamin A than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 13.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 12.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 4.3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Raw Pistachio Nuts have similar amounts of Vitamin C per 1 lb.
• Both Raw 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 Carrots vs Pistachio Nuts:

• Raw Carrots have 69 times more Sodium and 20.2 times more Water than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 3.2 times more Calcium, 28.9 times more Copper, 13.1 times more Iron, 10.1 times more Magnesium, 8.4 times more Manganese, 14 times more Phosphorus, 3.2 times more Potassium, 70 times more Selenium and 9.2 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Raw Pistachio Nuts have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pistachio Nuts contain 13.7 times more Energy, 188.8 times more Fat, 184.6 times more Saturated Fat, 144.5 times more Omega 3, 140.9 times more Omega 6, 2.8 times more Carbohydrate, 1.6 times more Sugars, 3.8 times more Fiber and 21.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.