Comparing Nutrients in 5 ounces Pistachio Nuts VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Pistachio Nuts	Frozen Carrots	Recommended Dietary Allowance
Energy	27.4% 794kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.2g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	8.6% 11g	130g per day for Men 19-50 years
Sugars	15% 11g	9.3% 6.75g	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	0.47% 0.34g	0.61% 0.44g	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	% 0.45g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 9.74g	% 5.74g	g per day for Men 19-50 years
Fiber	39.5% 15g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	51% 28.6g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.3μg	3.54% 14μg	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	8.8% 7.94mg	3.94% 3.54mg	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	27% 4.05mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Frozen Carrots	Recommended Dietary Allowance
Calcium	15% 149mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.8μg	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	69.5% 5.56mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	10.5% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	99% 695mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	3.45% 128g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 19.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B5, 17.9 times more Vitamin B6, 5.1 times more Vitamin B9, 2.2 times more Vitamin C and 5 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 27.3 times more Vitamin A than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pistachio Nuts vs Frozen Carrots:

• Raw Pistachio Nuts have 2.9 times more Calcium, 17.6 times more Copper, 8.9 times more Iron, 10.1 times more Magnesium, 7 times more Manganese, 14.8 times more Phosphorus, 4.4 times more Potassium, 10 times more Selenium and 6.7 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 68 times more Sodium and 20.6 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Pistachio Nuts have 15.6 times more Energy, 98.5 times more Fat, 125.7 times more Saturated Fat, 17 times more Omega 3, 57 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Sugars, 3.2 times more Fiber and 25.8 times more Protein than Frozen Carrots, Unprepared.
• Both Raw Pistachio Nuts as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.