Comparing Nutrients in 5 ounces Pecans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Pecans	Carrots	Recommended Dietary Allowance
Energy	33.8% 979kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 5.1g	g per day for Men 19-50 years
Fiber	36% 13.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	23.2% 13g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pecans	Carrots	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	132% 1184μg	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	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Carrots	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.13% 5g	3.4% 125g	3700g per day for Men 19-50 years

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

• Pecans nuts have 10 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6, 10.2 times more Vitamin B7 and 2.1 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 5.4 times more Vitamin C and 3.8 times more Vitamin K than Pecans nuts.
• Both Pecans nuts and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pecans vs Carrots:

• Pecans nuts have 2.1 times more Calcium, 26.7 times more Copper, 8.4 times more Iron, 10.1 times more Magnesium, 31.5 times more Manganese, 7.9 times more Phosphorus, 1.3 times more Potassium, 38 times more Selenium and 18.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Sodium and 25.1 times more Water than Pecans nuts.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pecans nuts have 16.9 times more Energy, 299.9 times more Fat, 193.1 times more Saturated Fat, 493 times more Omega 3, 206.3 times more Omega 6, 1.4 times more Carbohydrate, 3.4 times more Fiber and 9.9 times more Protein than Raw Carrots.
• Both Pecans nuts and Raw Carrots have similar amounts of Sugars per 5 oz.
• Both Pecans nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.