Comparing Nutrients in 500 calories Pecans VS Frozen Carrots

Weight per 500 calories

• Pecans: 72.4g
• Frozen Carrots: 1389g

Pecans have 19.2 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Pecans or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Pecans	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	84.4% 110g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	91% 66g	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	0.04% 0.029g	5.94% 4.3g	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	% 0.029g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 2.82g	% 56.3g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	121% 46g	38g per day for Men 19-50 years
Protein	12% 6.64g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Pecans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	34.7% 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	0.88% 0.8mg	38.6% 34.7mg	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	6.75% 1mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	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	23% 1.83mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	103% 2.38mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	33.8% 1251g	3700g per day for Men 19-50 years

Pecans VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pecans or Frozen Carrots?

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

• 500 kcal of Frozen Carrots, Unprepared contain 4542.7 times more Vitamin A, 1.3 times more Vitamin B1, 5.5 times more Vitamin B2, 7.6 times more Vitamin B3, 4.2 times more Vitamin B5, 8.7 times more Vitamin B6, 8.7 times more Vitamin B9, 43.6 times more Vitamin C, 7.8 times more Vitamin E and 96.5 times more Vitamin K than Pecans nuts.
• 500 calories of Pecans have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Pecans nuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pecans vs Frozen Carrots:

• 500 calories of Pecans have 1.4 times more Manganese than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 9.9 times more Calcium, 3.3 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 11 times more Potassium, 3.5 times more Selenium, more Sodium, 1.4 times more Zinc and 491 times more Water than Pecans nuts.
• Both Pecans and Frozen Carrots contain similar levels of Copper per 500 calories.
• 500 calories of Pecans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pecans have 8.2 times more Fat, 6.9 times more Saturated Fat, 3 times more Omega 3 and 4.4 times more Omega 6 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 10.9 times more Carbohydrate, 23 times more Sugars, 6.6 times more Fiber and 1.6 times more Protein than Pecans nuts.
• Both Pecans and Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Pecans provide inadequate amounts of Carbohydrate