Comparing Nutrients in 500 calories Pine Nuts VS Carrots

Weight per 500 calories

• Pine Nuts: 74.3g
• Carrots: 1220g

Pine Nuts have 16.4 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 - Pine Nuts or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Pine Nuts	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 50.8g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	145% 24.6g	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	7.48% 9.7g	90% 117g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	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	0.072% 0.052g	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	% 0.052g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.56g	% 43.8g	g per day for Men 19-50 years
Fiber	7.23% 2.75g	90% 34g	38g per day for Men 19-50 years
Protein	18% 10g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	0.083% 0.74μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.3% 25.3μg	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	0.66% 0.59mg	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	46.2% 6.93mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	51.4% 4.1mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	44.4% 186mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	284% 6.54mg	76% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	5.4% 2.44μg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	0.95% 0.52μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pine Nuts vs Carrots:

• Raw Carrots contain 13706.2 times more Vitamin A, 3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B3, 14.3 times more Vitamin B5, 24.1 times more Vitamin B6, 2.8 times more Vitamin B7, 9.2 times more Vitamin B9, 121.1 times more Vitamin C and 4 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Carrots have similar amounts of Vitamin E per 500 kcal.
• Both Dried Pine Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pine Nuts vs Carrots:

• Dried Pine Nuts have 1.8 times more Copper, 1.3 times more Magnesium, 3.7 times more Manganese and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 33.9 times more Calcium, 8.8 times more Potassium, 566.3 times more Sodium and 635.6 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Carrots have similar amounts of Iron and Phosphorus per 500 kcal.
• Both Dried Pine Nuts as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Pine Nuts have 17.4 times more Fat, 9.3 times more Saturated Fat, 5 times more Omega 3 and 20.2 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 12 times more Carbohydrate, 21.7 times more Sugars, 129 times more Fructose and 12.4 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Pine Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.