Comparing Nutrients in 5 ounces Oil Roasted Mixed Nuts VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oil Roasted Mixed Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	10% 7.4g	4.8% 3.5g	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	0.078% 0.057g	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37% 147μg	2.83% 11.3μg	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	0.94% 0.85mg	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	72.6% 11mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	18.4% 184mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.34mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	27.7% 0.64mg	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	87.7% 614mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	59% 6.48mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Canned Carrots with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Mixed Nuts vs Canned Carrots with Liquids and Salt:

• 5 ounces of Oil Roasted Mixed Nuts have 18.8 times more Vitamin B1, 11.9 times more Vitamin B2, 4.8 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6, 13 times more Vitamin B9 and 10.5 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A and 3.3 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• 5 ounces of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Mixed Nuts vs Canned Carrots with Liquids and Salt:

• 5 ounces of Oil Roasted Mixed Nuts have 4.2 times more Calcium, 16.3 times more Copper, 10 times more Iron, 30.6 times more Magnesium, 4.8 times more Manganese, 21.7 times more Phosphorus, 4.1 times more Potassium, 347.8 times more Selenium and 15.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.7 times more Sodium and 29.5 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Mixed Nuts have 26.4 times more Energy, 357.1 times more Fat, 285.7 times more Saturated Fat, 192 times more Omega 6, 4.7 times more Carbohydrate, 2.1 times more Sugars, 3.9 times more Fiber and 30.8 times more Protein than Canned Carrots with Liquids and Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 in five ounces.