Comparing Nutrients in 5 ounces Pine Nuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Pine Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	33% 954kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	8.43% 11g	130g per day for Men 19-50 years
Sugars	7% 5.1g	7.98% 5.8g	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	0.14% 0.099g	0.55% 0.4g	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	% 0.099g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 4.88g	g per day for Men 19-50 years
Fiber	14% 5.24g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	3.9% 15.6μg	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	1.26% 1.13mg	3.62% 3.26mg	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	88% 13.2mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	98% 7.84mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	10.3% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	116% 815mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Pine Nuts versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pine Nuts vs Cooked Frozen Carrots:

• 5 ounces of Pine Nuts have 12.1 times more Vitamin B1, 6.1 times more Vitamin B2, 10.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B9, 9.2 times more Vitamin E and 4 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 846 times more Vitamin A and 2.9 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pine Nuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pine Nuts vs Cooked Frozen Carrots:

• 5 ounces of Pine Nuts have 16.1 times more Copper, 10.4 times more Iron, 22.8 times more Magnesium, 52.7 times more Manganese, 18.5 times more Phosphorus, 3.1 times more Potassium and 18.4 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.2 times more Calcium, 29.5 times more Sodium and 39.6 times more Water than Dried Pine Nuts.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Dried Pine Nuts as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pine Nuts have 18.2 times more Energy, 100.5 times more Fat, 40.8 times more Saturated Fat, 3.7 times more Omega 3, 114.7 times more Omega 6, 1.7 times more Carbohydrate and 23.6 times more Protein than Cooked Frozen Carrots.
• Both Pine Nuts and Cooked Frozen Carrots offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein