Comparing Nutrients in 5 ounces Pecans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pecans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	33.8% 979kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	4.85% 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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 5.53g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	23.2% 13g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Pecans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	3.2% 12.8μg	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	1.73% 1.56mg	4.25% 3.83mg	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	13.2% 2mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	49% 22μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.13% 5g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Pecans vs Canned Carrots with Salt:

• 5 ounces of Pecans have 36.7 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 6.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.9 times more Vitamin E than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 186 times more Vitamin A, 2.5 times more Vitamin C and 2.8 times more Vitamin K than Pecans nuts.
• 5 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Pecans nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pecans vs Canned Carrots with Salt:

• 5 ounces of Pecans have 2.8 times more Calcium, 11.5 times more Copper, 4 times more Iron, 15.1 times more Magnesium, 10 times more Manganese, 11.5 times more Phosphorus, 2.3 times more Potassium, 9.5 times more Selenium and 17.4 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Sodium and 26.4 times more Water than Pecans nuts.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pecans have 27.6 times more Energy, 378.8 times more Fat, 171.7 times more Saturated Fat, 89.6 times more Omega 3, 261.1 times more Omega 6, 2.5 times more Carbohydrate, 1.6 times more Sugars, 6.4 times more Fiber and 14.3 times more Protein than Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein