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Comparing Nutrients in 5 ounces Pine NutsVS Carrots

Macros Ratio

Protein Fat Carbs

Pine Nuts
8%
85%
7%
Carrots
8%
5%
87%
5 oz ▼

Macro Nutrients

33%954kcal
Energy
2%58kcal
954 kcalvs58 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
100%97g
Fat
0.35%0.34g
97 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
21.7%6.94g
Saturated Fat
0.14%0.045g
6.94 gvs0.045 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
14.5%0.23g
Omega 3
0.18%0.003g
0.23 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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276%47g
Omega 6
0.83%0.14g
47 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
14.3%18.5g
Carbohydrate
10.4%13.6g
18.5 gvs13.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
7%5.1g
Sugars
9.27%6.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.1 gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.14%0.099g
Fructose
1.08%0.78g
≤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]
0.099 gvs0.78 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.099g
Glucose
%0.84g
0.099 gvs0.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%4.9g
Sucrose
%5.1g
4.9 gvs5.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
14%5.24g
Fiber
10.4%3.97g
5.24 gvs3.97 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
34.7%19.4g
Protein
2.35%1.3g
19.4 gvs1.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.16%1.4μg
Vitamin A
132%1184μg
RAE, retinol activity equivalents
1.4 μgvs1184 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
43%0.52mg
Vitamin B1
7.8%0.094mg
Thiamine
0.52 mgvs0.094 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
24.8%0.32mg
Vitamin B2
6.32%0.082mg
Riboflavin
0.32 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
39%6.2mg
Vitamin B3
8.7%1.4mg
Niacin, nicotinic acid, niacinamide
6.2 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.87%0.44mg
Vitamin B5
7.74%0.39mg
Pantothenic acid
0.44 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
10.2%0.13mg
Vitamin B6
15%0.2mg
Pyridoxine
0.13 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
61%18.3μg
Vitamin B7
10.5%3.15μg
Biotin
18.3 μgvs3.15 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
12%48μg
Vitamin B9
6.73%27μg
Folates and Folic Acid
48 μgvs27 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.26%1.13mg
Vitamin C
9.3%8.36mg
Ascorbic acid
1.13 mgvs8.36 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
88%13.2mg
Vitamin E
6.24%0.94mg
Tocopherols and Tocotrienols
13.2 mgvs0.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
63.7%76.4μg
Vitamin K
15.6%18.7μg
Phytomenadione or phylloquinone
76.4 μgvs18.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.27%22.7mg
Calcium
4.68%46.8mg
22.7 mgvs46.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
209%1.88mg
Copper
7.1%0.064mg
1.88 mgvs0.064 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.11%4.54μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4.54 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
98%7.84mg
Iron
5.3%0.43mg
7.84 mgvs0.43 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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84.7%356mg
Magnesium
4.05%17mg
356 mgvs17 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
542%12.5mg
Manganese
8.8%0.2mg
12.5 mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
10.3%4.65μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
4.65 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
116%815mg
Phosphorus
7.1%49.6mg
815 mgvs49.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
25%846mg
Potassium
13.3%454mg
846 mgvs454 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1.8%0.99μg
Selenium
0.26%0.14μg
0.99 μgvs0.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.19%2.83mg
Sodium
6.52%98mg
2.83 mgvs98 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
83%9.14mg
Zinc
3.1%0.34mg
9.14 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.087%3.23g
Water
3.4%125g
3.23 gvs125 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Pine Nuts vs Carrots:
Comparing minerals per 5 ounces for Pine Nuts vs Carrots:
Comparison of macro-nutrients per 5 ounces:



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