Comparing Nutrients in 500 calories Pecans VS Carrots

Weight per 500 calories

• Pecans: 72.4g
• Carrots: 1220g

Pecans have 16.9 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 500 calories - Pecans or Carrots?

Macros Ratio

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

Macro Nutrients

	Pecans	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	7.17% 1.2g	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	90% 117g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.82g	% 43.8g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	90% 34g	38g per day for Men 19-50 years
Protein	12% 6.64g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Pecans	Carrots	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Carrots	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 4690.9 times more Vitamin A, 1.7 times more Vitamin B1, 7.5 times more Vitamin B2, 14.2 times more Vitamin B3, 5.3 times more Vitamin B5, 11.1 times more Vitamin B6, 1.6 times more Vitamin B7, 14.6 times more Vitamin B9, 90.4 times more Vitamin C, 7.9 times more Vitamin E and 63.6 times more Vitamin K than Pecans nuts.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pecans vs Carrots:

• Pecans nuts have 1.6 times more Copper and 1.9 times more Manganese than Raw Carrots.
• While Raw Carrots contain 7.9 times more Calcium, 2 times more Iron, 1.7 times more Magnesium, 2.1 times more Phosphorus, 13.2 times more Potassium, more Sodium and 422.7 times more Water than Pecans nuts.
• Both Pecans nuts and Raw Carrots have similar amounts of Zinc per 500 kcal.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pecans nuts have 17.8 times more Fat, 11.5 times more Saturated Fat, 29.3 times more Omega 3 and 12.2 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 11.6 times more Carbohydrate, 20.1 times more Sugars, 231.7 times more Fructose, 4.9 times more Fiber and 1.7 times more Protein than Pecans nuts.
• Both Pecans nuts and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.