Comparing Nutrients in 300 calories Pine Nuts VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Pine Nuts: 44.6g
• Canned Carrots with Liquids and Salt: 1304g

Pine Nuts have 29.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Pine Nuts or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pine Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	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	4.5% 5.83g	54% 70g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	44.3% 32g	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	0.043% 0.031g	NA	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	% 0.031g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	4.34% 1.65g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.22% 0.042mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19% 5.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15μg	26% 104μg	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	0.4% 0.36mg	29% 26mg	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	27.7% 4.16mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.71% 7.13mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	149% 1.34mg	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	31% 2.47mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	255% 5.87mg	2.3mg per day for Men 19-50 years
Molybdenum	3.25% 1.46μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.31μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.027% 1g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pine Nuts vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 17936.9 times more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 13 times more Vitamin B5, 34.9 times more Vitamin B6, 6.9 times more Vitamin B9, 73.2 times more Vitamin C, 2.3 times more Vitamin E and 5.3 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pine Nuts vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 56.7 times more Calcium, 2.3 times more Copper, 2.8 times more Iron, 1.5 times more Manganese, 8.5 times more Potassium, 16.7 times more Selenium, 3511.3 times more Sodium, 1.3 times more Zinc and 1193.4 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pine Nuts have 16.7 times more Fat, 6.7 times more Saturated Fat and 20.2 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Omega 3, 12 times more Carbohydrate, 20.1 times more Sugars and 14.2 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Pine Nuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.