Comparing Nutrients in 500 calories Pistachio Nuts VS Frozen Carrots

Weight per 500 calories

• Pistachio Nuts: 89.3g
• Frozen Carrots: 1389g

Pistachio Nuts have 15.6 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 - Pistachio Nuts or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Pistachio Nuts	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	18.7% 24.3g	84.4% 110g	130g per day for Men 19-50 years
Sugars	9.43% 6.84g	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	0.3% 0.21g	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	% 0.29g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 6.13g	% 56.3g	g per day for Men 19-50 years
Fiber	25% 9.46g	121% 46g	38g per day for Men 19-50 years
Protein	32% 18g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.58% 23.2μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	101% 1.3mg	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	11.4% 45.5μg	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	5.56% 5mg	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	17% 2.55mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	9.38% 94mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.076% 3.04μg	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	43.8% 3.5mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	103% 2.38mg	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	62.5% 438mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	33.8% 1251g	3700g per day for Men 19-50 years

Pistachio Nuts VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Pistachio Nuts have 1.3 times more Vitamin B1 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 424.8 times more Vitamin A, 3.6 times more Vitamin B2, 5.6 times more Vitamin B3, 5.6 times more Vitamin B5, 3.1 times more Vitamin B9, 6.9 times more Vitamin C and 3.1 times more Vitamin E than Raw Pistachio Nuts.
• Both Pistachio Nuts and Frozen Carrots provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Pistachio 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 Pistachio Nuts vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 5.3 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 3.6 times more Potassium, 1.6 times more Selenium, 1057.8 times more Sodium, 2.3 times more Zinc and 320.5 times more Water than Raw Pistachio Nuts.
• Both Pistachio Nuts and Frozen Carrots contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Pistachio Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pistachio Nuts have 6.3 times more Fat, 8.1 times more Saturated Fat, 3.7 times more Omega 6 and 1.7 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 4.5 times more Carbohydrate, 9.7 times more Sugars and 4.8 times more Fiber than Raw Pistachio Nuts.
• Both Pistachio Nuts and Frozen Carrots offer comparable quantities of Energy and Omega 3 per 500 calories.