Comparing Nutrients in 300 calories Pine Nuts VS Boiled Carrots

Weight per 300 calories

• Pine Nuts: 44.6g
• Boiled Carrots: 857g

Pine Nuts have 19.2 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Pine Nuts or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	4.4% 0.75g	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% 70.5g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 23g	g per day for Men 19-50 years
Fiber	4.34% 1.65g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	11% 6.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.22% 0.042mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.71% 7.13mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.31μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.027% 1g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pine Nuts vs Boiled Carrots:

• Boiled and Drained Carrots contain 16382.7 times more Vitamin A, 3.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.8 times more Vitamin B3, 14.3 times more Vitamin B5, 31.3 times more Vitamin B6, 7.9 times more Vitamin B9, 86.5 times more Vitamin C, 2.1 times more Vitamin E and 4.9 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pine Nuts vs Boiled Carrots:

• Dried Pine Nuts have 4.1 times more Copper, 1.3 times more Magnesium, 3 times more Manganese and 1.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 36.1 times more Calcium, 7.6 times more Potassium, 19.2 times more Selenium, 557.6 times more Sodium and 760.5 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled and Drained Carrots have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pine Nuts have 19.8 times more Fat, 8.5 times more Saturated Fat, 8.5 times more Omega 3 and 19.8 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12.1 times more Carbohydrate, 18.5 times more Sugars, 98.9 times more Fructose and 15.6 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Pine Nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.