Comparing Nutrients in 1 pound Roasted Pecans VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Boiled Carrots	Recommended Dietary Allowance
Energy	111% 3221kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	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	47.3% 61.5g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	% 18g	% 12.2g	g per day for Men 19-50 years
Fiber	112% 42.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	77% 43g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	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	170% 2.04mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	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	63.8% 3.2mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	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

	Roasted Pecans	Boiled Carrots	Recommended Dietary Allowance
Calcium	32.7% 327mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	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	159% 12.7mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	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	190% 1329mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	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	209% 23mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	11% 409g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 6.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 121.7 times more Vitamin A and 5.1 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 1 lb.
• Both Dry Roasted Pecans 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 Roasted Pecans vs Boiled Carrots:

• Dry Roasted Pecans have 2.4 times more Calcium, 68.6 times more Copper, 8.2 times more Iron, 13.2 times more Magnesium, 25.4 times more Manganese, 9.8 times more Phosphorus, 1.8 times more Potassium, 5.7 times more Selenium and 25.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 58 times more Sodium and 80.5 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pecans have 20.3 times more Energy, 412.6 times more Fat, 209.4 times more Saturated Fat, 994 times more Omega 3, 225 times more Omega 6, 1.6 times more Carbohydrate, 3.1 times more Fiber and 12.5 times more Protein than Boiled and Drained Carrots.
• Both Dry Roasted Pecans and Boiled and Drained Carrots have similar amounts of Sugars per 1 lb.
• Both Dry Roasted Pecans as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.