Comparing Nutrients in 300 calories Pinyon Pine Nuts VS Boiled Carrots

Weight per 300 calories

• Pinyon Pine Nuts: 47.7g
• Boiled Carrots: 857g

Pinyon Pine Nuts have 18 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 - Pinyon Pine Nuts or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pinyon Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	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	7.1% 9.2g	54% 70.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.053% 0.48μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.07% 0.053mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.9% 27.7μg	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	1.06% 0.95mg	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	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.38% 3.8mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	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	18.2% 1.46mg	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	90% 2.07mg	57.8% 1.33mg	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	2.4% 16.7mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.3mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	21% 773g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 15311.7 times more Vitamin A, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 19.9 times more Vitamin B5, 24.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 32.3 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Boiled Carrots:

• Dried Pinyon Pine Nuts have 3.4 times more Copper, 1.3 times more Magnesium and 1.6 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 67.4 times more Calcium, 2 times more Iron, 15.4 times more Phosphorus, 6.7 times more Potassium, 14.5 times more Sodium and 274.7 times more Water than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Boiled and Drained Carrots have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pinyon Pine Nuts have 18.9 times more Fat, 17.4 times more Saturated Fat, 43.8 times more Omega 3 and 15.9 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.7 times more Carbohydrate and 5 times more Fiber than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Pinyon Pine Nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.