Comparing Nutrients in 5 ounces Carrots VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Carrots	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	2% 58kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	81% 13.8g	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	23% 30g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	9.6% 6.95g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 6.95g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dry-roasted Peanuts	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	51% 0.66mg	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	34.4% 137μg	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% 0mg	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	46.6% 7mg	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	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	67.4% 0.61mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	110% 2.53mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.069% 2.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Dry-roasted Peanuts:

• Raw Carrots have more Vitamin A, more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 14.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.4 times more Vitamin B6, 5.1 times more Vitamin B9 and 7.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Dry-roasted Peanuts:

• Raw Carrots have 11.5 times more Sodium and 48.8 times more Water than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.8 times more Calcium, 9.5 times more Copper, 5.3 times more Iron, 14.8 times more Magnesium, 12.5 times more Manganese, 10.4 times more Phosphorus, 2 times more Potassium, 93 times more Selenium and 11.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts, no salt contain 14.3 times more Energy, 206.9 times more Fat, 241.3 times more Saturated Fat, 13 times more Omega 3, 97.2 times more Omega 6, 2.2 times more Carbohydrate, 3 times more Fiber and 26.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Dry-roasted Peanuts, no salt have similar amounts of Sugars per 5 oz.
• Both Raw Carrots as well as Dry-roasted Peanuts, no salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.