Comparing Nutrients in 1 pound Pecans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Energy	108% 3134kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	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	48.4% 63g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.25% 0.18g	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	% 0.18g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 12.2g	g per day for Men 19-50 years
Fiber	115% 43.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	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	5.54% 5mg	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	42.3% 6.35mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Calcium	31.8% 318mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	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	187% 20.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11% 409g	3700g per day for Men 19-50 years

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

• Pecans nuts have 10 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 3.3 times more Vitamin C and 3.9 times more Vitamin K than Pecans nuts.
• Both Pecans nuts 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 Pecans vs Boiled Carrots:

• Pecans nuts have 2.3 times more Calcium, 70.6 times more Copper, 7.4 times more Iron, 12.1 times more Magnesium, 29 times more Manganese, 9.2 times more Phosphorus, 1.7 times more Potassium, 5.4 times more Selenium and 22.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.8 times more Fluoride, more Sodium and 25.6 times more Water than Pecans nuts.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 19.7 times more Energy, 399.8 times more Fat, 206 times more Saturated Fat, 986 times more Omega 3, 237.1 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• Both Pecans nuts and Boiled and Drained Carrots have similar amounts of Sugars per 1 lb.
• Both Pecans nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.