Comparing Nutrients in 5 ounces Carrots VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Carrots	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	2% 58kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	89.4% 86.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	18.5% 24g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	6.82% 4.95g	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	1.08% 0.78g	0.14% 0.099g	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	% 0.84g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 4.75g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	41% 15.6g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	63.8% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	27.6% 111μg	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	9.3% 8.36mg	3.15% 2.83mg	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	6.24% 0.94mg	165% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	780% 18mg	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	7.1% 49.6mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.22% 8.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Blanched Hazelnuts:

• Raw Carrots have 417.5 times more Vitamin A and 3 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 7.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 4.2 times more Vitamin B6, 4.1 times more Vitamin B9 and 26.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Blanched Hazelnuts:

• Raw Carrots have more Sodium and 15.2 times more Water than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 4.5 times more Calcium, 35.6 times more Copper, 11 times more Iron, 13.3 times more Magnesium, 88.5 times more Manganese, 8.9 times more Phosphorus, 2.1 times more Potassium, 41 times more Selenium and 9.2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.4 times more Sugars than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 15.3 times more Energy, 254.8 times more Fat, 145.9 times more Saturated Fat, 29 times more Omega 3, 55 times more Omega 6, 1.8 times more Carbohydrate, 3.9 times more Fiber and 14.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.