Comparing Nutrients in 300 calories Pine Nuts VS Carrots

Weight per 300 calories

• Pine Nuts: 44.6g
• Carrots: 732g

Pine Nuts have 16.4 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 - Pine Nuts or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Pine Nuts	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	0.91% 0.015g	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	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	0.043% 0.031g	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	% 0.031g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 26.3g	g per day for Men 19-50 years
Fiber	4.34% 1.65g	54% 20.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.22% 0.042mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19% 5.75μg	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15μg	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	0.4% 0.36mg	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	27.7% 4.16mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Carrots	Recommended Dietary Allowance
Calcium	0.71% 7.13mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	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	31% 2.47mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.31μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.027% 1g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 13706.2 times more Vitamin A, 3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 14.3 times more Vitamin B5, 24.1 times more Vitamin B6, 2.8 times more Vitamin B7, 9.2 times more Vitamin B9, 121.1 times more Vitamin C and 4 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Carrots have similar amounts of Vitamin E per 300 kcal.
• Both Dried Pine Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pine Nuts vs Carrots:

• Dried Pine Nuts have 1.8 times more Copper, 1.3 times more Magnesium, 3.7 times more Manganese and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 33.9 times more Calcium, 8.8 times more Potassium, 566.3 times more Sodium and 635.6 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Carrots have similar amounts of Iron and Phosphorus per 300 kcal.
• Both Dried Pine Nuts as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pine Nuts have 17.4 times more Fat, 9.3 times more Saturated Fat, 5 times more Omega 3 and 20.2 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 12 times more Carbohydrate, 21.7 times more Sugars, 129 times more Fructose and 12.4 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Pine Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.