Comparing Nutrients in 1 pound Hazelnuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Hazelnuts	Boiled Carrots	Recommended Dietary Allowance
Energy	98% 2849kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	27% 19.7g	21.6% 15.6g	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	0.44% 0.32g	2.25% 1.63g	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	% 0.32g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 19g	% 12.2g	g per day for Men 19-50 years
Fiber	116% 44g	36% 13.6g	38g per day for Men 19-50 years
Protein	121% 68g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	53.4% 0.69mg	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	128% 513μg	16% 63.5μg	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	31.8% 28.6mg	18% 16.3mg	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	454% 68mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	51.7% 517mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	266% 21.3mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	30.6% 0.7mg	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	188% 1315mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11% 409g	3700g per day for Men 19-50 years

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

• Hazelnuts have 9.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 3.7 times more Vitamin B6, 8.1 times more Vitamin B9, 1.8 times more Vitamin C and 14.6 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A than Hazelnuts.
• Both Hazelnuts and Boiled and Drained Carrots have similar amounts of Vitamin K per 1 lb.
• Both Hazelnuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hazelnuts vs Boiled Carrots:

• Hazelnuts have 3.8 times more Calcium, 101.5 times more Copper, 13.8 times more Iron, 16.3 times more Magnesium, 39.8 times more Manganese, 9.7 times more Phosphorus, 2.9 times more Potassium, 3.4 times more Selenium and 12.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Sodium and 17 times more Water than Hazelnuts.

Comparison of macro-nutrients per 1 pound:

• Hazelnuts have 17.9 times more Energy, 337.5 times more Fat, 148.8 times more Saturated Fat, 87 times more Omega 3, 90 times more Omega 6, 2 times more Carbohydrate, 1.3 times more Sugars, 3.2 times more Fiber and 19.7 times more Protein than Boiled and Drained Carrots.
• Both Hazelnuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.