Comparing Nutrients in 1 pound Macadamia Nuts VS Carrots

Macros Ratio

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

Macro Nutrients

	Macadamia Nuts	Carrots	Recommended Dietary Allowance
Energy	112% 3257kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	354% 344g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	171% 54.7g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	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	48.2% 62.7g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	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	% 20g	% 16.3g	g per day for Men 19-50 years
Fiber	103% 39g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	64% 36g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	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	452% 5.42mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	12.5% 50μg	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	6.05% 5.44mg	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	16.3% 2.45mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Carrots	Recommended Dietary Allowance
Calcium	38.6% 386mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	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	209% 16.7mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	815% 18.7mg	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	122% 853mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	49% 1669mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.17g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 18.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.7 times more Vitamin B9 and 4.9 times more Vitamin C than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Raw Carrots have similar amounts of Vitamin E per 1 lb.
• Both Raw 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 Macadamia Nuts vs Carrots:

• Raw Macadamia Nuts have 2.6 times more Calcium, 16.8 times more Copper, 12.3 times more Iron, 10.8 times more Magnesium, 28.9 times more Manganese, 5.4 times more Phosphorus, 36 times more Selenium and 5.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 13.8 times more Sodium and 64.9 times more Water than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Raw Carrots have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Macadamia Nuts have 17.5 times more Energy, 315.7 times more Fat, 376.9 times more Saturated Fat, 103 times more Omega 3, 13 times more Omega 6, 1.4 times more Carbohydrate, 3.1 times more Fiber and 8.5 times more Protein than Raw Carrots.
• Both Raw Macadamia Nuts and Raw Carrots have similar amounts of Sugars per 1 lb.
• Both Raw Macadamia Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.