Comparing Nutrients in 500 calories Hickorynuts VS Boiled Carrots

Weight per 500 calories

• Hickorynuts: 76g
• Boiled Carrots: 1429g

Hickorynuts have 18.8 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 500 calories - Hickorynuts or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Hickorynuts	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	13% 4.87g	113% 43g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.59% 5.33μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.67% 0.1mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	168% 2.2mg	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	7.6% 30.4μg	50% 200μg	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	1.7% 1.52mg	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.64% 46.4mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	20% 1.6mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	96% 2.2mg	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	36.5% 256mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	11.2% 6.16μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.051% 0.76mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.055% 2g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hickorynuts vs Boiled Carrots:

• Boiled and Drained Carrots contain 2284.8 times more Vitamin A, 1.4 times more Vitamin B1, 6.3 times more Vitamin B2, 13.3 times more Vitamin B3, 2.5 times more Vitamin B5, 15 times more Vitamin B6, 6.6 times more Vitamin B9 and 33.8 times more Vitamin C than Dried Hickorynuts.
• Both Dried Hickorynuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hickorynuts vs Boiled Carrots:

• Dried Hickorynuts have 2.3 times more Copper and 1.6 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.2 times more Calcium, 3 times more Iron, 1.7 times more Phosphorus, 10.1 times more Potassium, 1.6 times more Selenium, 1088.7 times more Sodium and 638.7 times more Water than Dried Hickorynuts.
• Both Dried Hickorynuts and Boiled and Drained Carrots have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Hickorynuts have 19.1 times more Fat, 12.5 times more Saturated Fat, 55.8 times more Omega 3 and 12.6 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.5 times more Carbohydrate and 8.8 times more Fiber than Dried Hickorynuts.
• Both Dried Hickorynuts and Boiled and Drained Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Hickorynuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.