Comparing Nutrients in 5 ounces Carrots VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Carrots	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	2% 58kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	53% 17g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	11% 1.85g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	8.1% 5.87g	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	% 5.67g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	30% 11.3g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	39% 0.51mg	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	3.54% 14μg	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	1.1% 0.99mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	89.8% 0.81mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	187% 4.3mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Roasted Macadamia Nuts:

• Raw Carrots have more Vitamin A, 1.9 times more Vitamin B9, 8.4 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 10.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Dry Roasted Macadamia Nuts have similar amounts of Vitamin E per 5 oz.
• Both Raw Carrots as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Roasted Macadamia Nuts:

• Raw Carrots have 17.3 times more Sodium and 54.8 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 2.1 times more Calcium, 12.7 times more Copper, 8.8 times more Iron, 9.8 times more Magnesium, 21.2 times more Manganese, 5.7 times more Phosphorus, 117 times more Selenium and 5.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Dry Roasted Macadamia Nuts have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Macadamia Nuts contain 17.5 times more Energy, 317 times more Fat, 373.3 times more Saturated Fat, 98 times more Omega 3, 13 times more Omega 6, 1.4 times more Carbohydrate, 2.9 times more Fiber and 8.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Dry Roasted Macadamia Nuts have similar amounts of Sugars per 5 oz.
• Both Raw Carrots as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.