Comparing Nutrients in 500 calories Pistachio Nuts VS Carrots

Weight per 500 calories

• Pistachio Nuts: 89.3g
• Carrots: 1220g

Pistachio Nuts have 13.7 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 - Pistachio Nuts or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Carrots	8%	5%	87%

Macro Nutrients

	Pistachio Nuts	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	18.7% 24.3g	90% 117g	130g per day for Men 19-50 years
Sugars	9.43% 6.84g	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	0.3% 0.21g	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	% 0.29g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 6.13g	% 43.8g	g per day for Men 19-50 years
Fiber	25% 9.46g	90% 34g	38g per day for Men 19-50 years
Protein	32% 18g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	2.58% 23.2μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.5μg	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	5.56% 5mg	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	17% 2.55mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Carrots	Recommended Dietary Allowance
Calcium	9.38% 94mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.076% 3.04μg	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	43.8% 3.5mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 438.6 times more Vitamin A, 5 times more Vitamin B2, 10.3 times more Vitamin B3, 7.2 times more Vitamin B5, 5.1 times more Vitamin B9, 14.4 times more Vitamin C and 3.2 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Raw Pistachio Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pistachio Nuts vs Carrots:

• Raw Pistachio Nuts have 2.1 times more Copper and 5.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 4.3 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 4.3 times more Potassium, 942.4 times more Sodium, 1.5 times more Zinc and 276 times more Water than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Raw Carrots have similar amounts of Iron and Phosphorus per 500 kcal.
• Both Raw Pistachio Nuts as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pistachio Nuts have 13.8 times more Fat, 13.5 times more Saturated Fat, 10.6 times more Omega 3, 10.3 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.8 times more Carbohydrate, 8.5 times more Sugars, 31.3 times more Fructose and 3.6 times more Fiber than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Pistachio Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.