Comparing Nutrients in 1 pound Pecans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Pecans	Carrots	Recommended Dietary Allowance
Energy	108% 3134kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	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	48.4% 63g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.25% 0.18g	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	% 0.18g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 16.3g	g per day for Men 19-50 years
Fiber	115% 43.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Pecans	Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	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	5.54% 5mg	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	42.3% 6.35mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Carrots	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.43% 16g	11% 400g	3700g per day for Men 19-50 years

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

• Pecans nuts have 10 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6, 10.2 times more Vitamin B7 and 2.1 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 5.4 times more Vitamin C and 3.8 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pecans vs Carrots:

• Pecans nuts have 2.1 times more Calcium, 26.7 times more Copper, 8.4 times more Iron, 10.1 times more Magnesium, 31.5 times more Manganese, 7.9 times more Phosphorus, 1.3 times more Potassium, 38 times more Selenium and 18.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Sodium and 25.1 times more Water than Pecans nuts.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pecans nuts have 16.9 times more Energy, 299.9 times more Fat, 193.1 times more Saturated Fat, 493 times more Omega 3, 206.3 times more Omega 6, 1.4 times more Carbohydrate, 3.4 times more Fiber and 9.9 times more Protein than Raw Carrots.
• Both Pecans nuts and Raw Carrots have similar amounts of Sugars per 1 lb.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.