Comparing Nutrients in 1 pound Roasted Macadamia Nuts VS Carrots

Macros Ratio

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

Macro Nutrients

	Roasted Macadamia Nuts	Carrots	Recommended Dietary Allowance
Energy	112% 3257kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	26% 18.8g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 18g	% 16.3g	g per day for Men 19-50 years
Fiber	95% 36.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	63% 35.3g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	21.5% 86μg	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	3.53% 3.18mg	29.7% 26.8mg	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	17.2% 2.6mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Carrots	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	150% 12mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	28.2% 0.65mg	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	128% 898mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	11% 400g	3700g per day for Men 19-50 years

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

• Dry Roasted Macadamia Nuts have 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.
• While Raw Carrots contain more Vitamin A, 1.9 times more Vitamin B9, 8.4 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Carrots have similar amounts of Vitamin E per 1 lb.
• Both Dry Roasted Macadamia Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Macadamia Nuts have 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.
• While Raw Carrots contain 17.3 times more Sodium and 54.8 times more Water than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Carrots have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Macadamia Nuts have 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 Dry Roasted Macadamia Nuts and Raw Carrots have similar amounts of Sugars per 1 lb.
• Both Dry Roasted Macadamia Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.