Comparing Nutrients in 1 pound Hickorynuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Hickorynuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	103% 2980kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	297% 4.75g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	18% 6.8g	38g per day for Men 19-50 years
Protein	103% 57.7g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.93mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	39% 0.51mg	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	45.4% 181μg	10.2% 41μg	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	10% 9.07mg	13.6% 12.2mg	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	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	27.7% 277mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	120% 9.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	909% 21mg	88.7% 2.04mg	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	218% 1524mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.32% 12g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hickorynuts vs Canned Carrots with Salt:

• Dried Hickorynuts have 48.2 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 13 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 79.7 times more Vitamin A and 1.4 times more Vitamin C than Dried Hickorynuts.
• Both Dried Hickorynuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hickorynuts vs Canned Carrots with Salt:

• Dried Hickorynuts have 2.4 times more Calcium, 7.1 times more Copper, 3.3 times more Iron, 21.6 times more Magnesium, 10.2 times more Manganese, 14 times more Phosphorus, 2.4 times more Potassium, 20.3 times more Selenium and 16.6 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 242 times more Sodium and 35.1 times more Water than Dried Hickorynuts.

Comparison of macro-nutrients per 1 pound:

• Dried Hickorynuts have 26.3 times more Energy, 338.8 times more Fat, 195.5 times more Saturated Fat, 95.2 times more Omega 3, 261.1 times more Omega 6, 3.3 times more Carbohydrate, 4.3 times more Fiber and 19.9 times more Protein than Drained Canned Carrots with Salt.
• Both Dried Hickorynuts as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.