Comparing Nutrients in 300 calories With Peanuts Oil Roasted Mixed Nuts VS Carrots

Weight per 300 calories

• With Peanuts Oil Roasted Mixed Nuts: 49.4g
• Carrots: 732g

With Peanuts Oil Roasted Mixed Nuts have 14.8 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 - With Peanuts Oil Roasted Mixed Nuts or Carrots?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Carrots	8%	5%	87%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	42% 7.16g	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	8% 10.4g	54% 70g	130g per day for Men 19-50 years
Sugars	2.83% 2.05g	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% 0g	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	% 0g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 26.3g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	54% 20.5g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.093mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.45% 0.097mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	10.3% 41μg	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	0.27% 0.25mg	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	25.8% 3.86mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.35% 2.8μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Carrots	Recommended Dietary Allowance
Calcium	5.8% 58mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	16% 1.3mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	32% 225mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	9.2% 312mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.47mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of With Peanuts Oil Roasted Mixed Nuts vs Carrots:

• Raw Carrots contain more Vitamin A, 5.2 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 5.8 times more Vitamin B6, 3.4 times more Vitamin B9, 174.7 times more Vitamin C and 34.3 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Raw Carrots have similar amounts of Vitamin E per 300 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for With Peanuts Oil Roasted Mixed Nuts vs Carrots:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.4 times more Copper, 1.3 times more Magnesium and 22.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 4.2 times more Calcium, 1.7 times more Iron, 7.5 times more Potassium, 204.3 times more Sodium and 628.4 times more Water than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Raw Carrots have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 15.2 times more Fat, 18.4 times more Saturated Fat, 9.8 times more Omega 6 and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 6.7 times more Carbohydrate, 16.9 times more Sugars, more Fructose and 5.9 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.