Comparing Nutrients in 300 calories Hazelnuts VS Carrots

Weight per 300 calories

• Hazelnuts: 47.8g
• Carrots: 732g

Hazelnuts have 15.3 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Hazelnuts or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Carrots	8%	5%	87%

Macro Nutrients

	Hazelnuts	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	22% 3.74g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	54% 70g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	48% 34.7g	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	0.046% 0.033g	5.55% 4.02g	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	% 0.033g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 2g	% 26.3g	g per day for Men 19-50 years
Fiber	12% 4.63g	54% 20.5g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Carrots	Recommended Dietary Allowance
Vitamin A	0.053% 0.48μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	34.8% 139μg	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	3.34% 3mg	48% 43mg	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	48% 7.18mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.65% 6.8μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Carrots	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	28% 2.25mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	18.5% 78mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	45.5% 1.05mg	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	19.8% 139mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hazelnuts vs Carrots:

• Hazelnuts have 1.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 12789.8 times more Vitamin A, 1.6 times more Vitamin B1, 7.9 times more Vitamin B2, 8.4 times more Vitamin B3, 4.6 times more Vitamin B5, 3.8 times more Vitamin B6, 2.6 times more Vitamin B9, 14.3 times more Vitamin C and 14.2 times more Vitamin K than Hazelnuts.
• Both Hazelnuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hazelnuts vs Carrots:

• Hazelnuts have 2.5 times more Copper and 2.8 times more Manganese than Raw Carrots.
• While Raw Carrots contain 4.4 times more Calcium, 1.8 times more Phosphorus, 7.2 times more Potassium, more Sodium, 1.5 times more Zinc and 254.7 times more Water than Hazelnuts.
• Both Hazelnuts and Raw Carrots have similar amounts of Iron and Magnesium per 300 kcal.
• Both Hazelnuts as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Hazelnuts have 16.5 times more Fat, 9.1 times more Saturated Fat and 5.1 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 8.8 times more Carbohydrate, 16.7 times more Sugars, 120.3 times more Fructose and 4.4 times more Fiber than Hazelnuts.
• Both Hazelnuts and Raw Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Hazelnuts as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.