Comparing Nutrients in 5 ounces Carrots VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Carrots	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	2% 58kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	89.6% 15.2g	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	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	10% 7.4g	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	0.078% 0.057g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 7.1g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	26.5% 10g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	17.2% 0.86mg	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	37% 147μg	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	0.94% 0.85mg	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	72.6% 11mg	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	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	264% 2.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	0% 0μg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	132% 3.04mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	59% 6.48mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Oil Roasted Mixed Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Carrots versus 5 oz of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Carrots have 835 times more Vitamin A and 9.8 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 5.4 times more Vitamin B1, 5.5 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 5.5 times more Vitamin B9 and 11.6 times more Vitamin E than Raw Carrots.
• 5 ounces of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Carrots as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Carrots vs Oil Roasted Mixed Nuts:

• 5 ounces of Carrots have 28 times more Water than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 3.9 times more Calcium, 37.3 times more Copper, 17.3 times more Iron, 22.9 times more Magnesium, 15 times more Manganese, 12.4 times more Phosphorus, 2.2 times more Potassium, 1391 times more Selenium, 2.1 times more Sodium and 19 times more Zinc than Raw Carrots.
• 5 ounces of Carrots lack sufficient amounts of Selenium
• Both Raw Carrots as well as Lightly Salted Oil Roasted Mixed Nuts lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 14.8 times more Energy, 208.3 times more Fat, 223.2 times more Saturated Fat, 107.5 times more Omega 6, 2.6 times more Carbohydrate, 2.5 times more Fiber and 19.2 times more Protein than Raw Carrots.
• Both Carrots and Oil Roasted Mixed Nuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Carrots as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in five ounces.