Comparing Nutrients in 1 pound Hickorynuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Hickorynuts	Boiled Carrots	Recommended Dietary Allowance
Energy	103% 2980kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	297% 4.75g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	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	63.7% 82.8g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	76.4% 29g	36% 13.6g	38g per day for Men 19-50 years
Protein	103% 57.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.93mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	45.4% 181μg	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	10% 9.07mg	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	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	27.7% 277mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	120% 9.6mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	909% 21mg	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	218% 1524mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.32% 12g	11% 409g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 13.1 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 7.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 121.7 times more Vitamin A and 1.8 times more Vitamin C than Dried Hickorynuts.
• Both Dried Hickorynuts 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 Hickorynuts vs Boiled Carrots:

• Dried Hickorynuts have 2 times more Calcium, 43.4 times more Copper, 6.2 times more Iron, 17.3 times more Magnesium, 29.7 times more Manganese, 11.2 times more Phosphorus, 1.9 times more Potassium, 11.6 times more Selenium and 21.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 58 times more Sodium and 34 times more Water than Dried Hickorynuts.

Comparison of macro-nutrients per 1 pound:

• Dried Hickorynuts have 18.8 times more Energy, 357.6 times more Fat, 234.6 times more Saturated Fat, 1047 times more Omega 3, 237 times more Omega 6, 2.2 times more Carbohydrate, 2.1 times more Fiber and 16.7 times more Protein than Boiled and Drained Carrots.
• Both Dried Hickorynuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.