Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Carrots	8%	5%	87%

Macro Nutrients

	Pinyon Pine Nuts	Carrots	Recommended Dietary Allowance
Energy	98% 2853kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	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	67.3% 87.5g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	128% 48.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	94% 52.5g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	470% 5.64mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.8% 263μg	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	10% 9.07mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Carrots	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	173% 14mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	28.2% 0.65mg	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	22.7% 159mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	11% 400g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 18.8 times more Vitamin B1, 3.8 times more Vitamin B2, 4.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 1.3 times more Vitamin B5 and 3 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Pinyon Pine Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pinyon Pine Nuts vs Carrots:

• Dried Pinyon Pine Nuts have 23 times more Copper, 10.2 times more Iron, 19.5 times more Magnesium, 30.3 times more Manganese, 2 times more Potassium and 17.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Calcium and 15 times more Water than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Carrots have similar amounts of Phosphorus and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pinyon Pine Nuts have 15.3 times more Energy, 254.1 times more Fat, 293 times more Saturated Fat, 393.5 times more Omega 3, 248.8 times more Omega 6, 2 times more Carbohydrate, 3.8 times more Fiber and 12.4 times more Protein than Raw Carrots.
• Both Dried Pinyon Pine Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.