Comparing Nutrients in 1 pound Roasted Pistachios VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	89.5% 2595kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	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	99% 128g	27% 35g	130g per day for Men 19-50 years
Sugars	48.4% 35g	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	1.38% 1g	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	% 1.13g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 32g	% 15.6g	g per day for Men 19-50 years
Fiber	123% 46.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	171% 95g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.15mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	29.3% 0.38mg	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	58% 231μg	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	15% 13.6mg	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	65.6% 9.84mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	48.5% 485mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	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	228% 18.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	33% 0.76mg	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	304% 2127mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Pistachios 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 Roasted Pistachios vs Cooked Frozen Carrots:

• 1 pound of Roasted Pistachios has 23.2 times more Vitamin B1, 6.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.9 times more Vitamin B5, 13.4 times more Vitamin B6, 4.6 times more Vitamin B9, 1.3 times more Vitamin C and 2.1 times more Vitamin E than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 65.1 times more Vitamin A than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Cooked Frozen Carrots provide similar amounts of Vitamin K per one pound.
• 1 pound of Roasted Pistachios have insufficient amounts of Vitamin A
• Both Dry Roasted Pistachio 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 Roasted Pistachios vs Cooked Frozen Carrots:

• 1 pound of Roasted Pistachios has 3.1 times more Calcium, 15.8 times more Copper, 7.6 times more Iron, 9.9 times more Magnesium, 7.4 times more Manganese, 15.1 times more Phosphorus, 5.2 times more Potassium, 16.7 times more Selenium and 6.7 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 9.8 times more Sodium and 48.8 times more Water than Dry Roasted Pistachio Nuts.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pistachios has 15.5 times more Energy, 67.4 times more Fat, 47 times more Saturated Fat, 4.8 times more Omega 3, 45.4 times more Omega 6, 3.7 times more Carbohydrate, 1.9 times more Sugars, 3.1 times more Fiber and 36.3 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein