Comparing Nutrients in 1 pound Pine Nuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pine Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	105% 3053kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	15.5% 11.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	111% 62g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	10.2% 41μg	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	4.03% 3.63mg	13.6% 12.2mg	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	282% 42.3mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	314% 25mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	88.7% 2.04mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	373% 2608mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pine Nuts vs Canned Carrots with Salt:

• Dried Pine Nuts have 20.2 times more Vitamin B1, 7.6 times more Vitamin B2, 7.9 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B9, 12.6 times more Vitamin E and 5.5 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A and 3.4 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Pine Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pine Nuts vs Canned Carrots with Salt:

• Dried Pine Nuts have 12.7 times more Copper, 8.6 times more Iron, 31.4 times more Magnesium, 19.6 times more Manganese, 24 times more Phosphorus, 3.3 times more Potassium, 1.8 times more Selenium and 24.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Calcium, 121 times more Sodium and 40.8 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 1 pound:

• Dried Pine Nuts have 26.9 times more Energy, 359.8 times more Fat, 136.1 times more Saturated Fat, 14.9 times more Omega 3, 419.6 times more Omega 6, 2.4 times more Carbohydrate, 1.4 times more Sugars, 2.5 times more Fiber and 21.4 times more Protein than Drained Canned Carrots with Salt.
• Both Dried Pine Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.