Comparing Nutrients in 500 calories Carrots VS Oil Roasted Pecans

Weight per 500 calories

• Carrots: 1220g
• Oil Roasted Pecans: 70g

Oil Roasted Pecans have 17.4 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Oil Roasted Pecans?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	7% 9.1g	130g per day for Men 19-50 years
Sugars	79.7% 58g	3.83% 2.78g	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	9.25% 6.7g	0.039% 0.028g	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	% 7.2g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 2.73g	g per day for Men 19-50 years
Fiber	90% 34g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	2.62% 10.5μg	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	80% 72mg	0.54% 0.49mg	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	53.7% 8.05mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	40.2% 402mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	112% 2.6mg	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	61% 427mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.021% 0.79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Oil Roasted Pecans:

• Raw Carrots have 2912.3 times more Vitamin A, 2.4 times more Vitamin B1, 9.2 times more Vitamin B2, 14.3 times more Vitamin B3, 6.5 times more Vitamin B5, 12.9 times more Vitamin B6, 22.1 times more Vitamin B9, 147 times more Vitamin C and 4.5 times more Vitamin E than Oil Roasted Pecans.
• Both Raw Carrots as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Oil Roasted Pecans:

• Raw Carrots have 8.6 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 14.2 times more Potassium, 1203.3 times more Sodium and 1362.6 times more Water than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Copper, 1.5 times more Manganese and 3.4 times more Selenium than Raw Carrots.
• Both Raw Carrots and Oil Roasted Pecans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 12.8 times more Carbohydrate, 20.8 times more Sugars, 239.8 times more Fructose, 5.1 times more Fiber and 1.8 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 18 times more Fat, 13 times more Saturated Fat, 29.6 times more Omega 3 and 12.9 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Oil Roasted Pecans have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.