Comparing Nutrients in 1 pound Pine Nuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Pine Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	105% 3053kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 15.6g	g per day for Men 19-50 years
Fiber	44% 16.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	111% 62g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Pine Nuts versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pine Nuts vs Cooked Frozen Carrots:

• 1 pound of Pine Nuts has 12.1 times more Vitamin B1, 6.1 times more Vitamin B2, 10.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B9, 9.2 times more Vitamin E and 4 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 846 times more Vitamin A and 2.9 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pine Nuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pine Nuts vs Cooked Frozen Carrots:

• 1 pound of Pine Nuts has 16.1 times more Copper, 10.4 times more Iron, 22.8 times more Magnesium, 52.7 times more Manganese, 18.5 times more Phosphorus, 3.1 times more Potassium and 18.4 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.2 times more Calcium, 29.5 times more Sodium and 39.6 times more Water than Dried Pine Nuts.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium
• Both Dried Pine Nuts as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 18.2 times more Energy, 100.5 times more Fat, 40.8 times more Saturated Fat, 3.7 times more Omega 3, 114.7 times more Omega 6, 1.7 times more Carbohydrate and 23.6 times more Protein than Cooked Frozen Carrots.
• Both Pine Nuts and Cooked Frozen Carrots offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein