Comparing Nutrients in 5 ounces Pecans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Energy	33.8% 979kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.73% 0.12g	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	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 3.83g	g per day for Men 19-50 years
Fiber	36% 13.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	23.2% 13g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	1.7% 67.3μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.13% 5g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pecans vs Boiled Carrots:

• Pecans nuts have 10 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 3.3 times more Vitamin C and 3.9 times more Vitamin K than Pecans nuts.
• Both Pecans nuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pecans vs Boiled Carrots:

• Pecans nuts have 2.3 times more Calcium, 70.6 times more Copper, 7.4 times more Iron, 12.1 times more Magnesium, 29 times more Manganese, 9.2 times more Phosphorus, 1.7 times more Potassium, 5.4 times more Selenium and 22.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.8 times more Fluoride, more Sodium and 25.6 times more Water than Pecans nuts.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 19.7 times more Energy, 399.8 times more Fat, 206 times more Saturated Fat, 986 times more Omega 3, 237.1 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• Both Pecans nuts and Boiled and Drained Carrots have similar amounts of Sugars per 5 oz.
• Both Pecans nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.