Comparing Nutrients in 5 ounces Peanuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Peanuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	27.7% 804kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	4.85% 3.5g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	12.2% 0.16mg	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	85% 340μg	3.2% 12.8μg	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	0% 0mg	4.25% 3.83mg	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	78.7% 12mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	16.4% 0.15mg	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	81% 6.5mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	27.7% 0.64mg	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	76% 533mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peanuts vs Canned Carrots with Salt:

• Raw Peanuts have 35.6 times more Vitamin B1, 4.5 times more Vitamin B2, 21.9 times more Vitamin B3, 13.1 times more Vitamin B5, 3.1 times more Vitamin B6, 26.7 times more Vitamin B9 and 11.3 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peanuts vs Canned Carrots with Salt:

• Raw Peanuts have 3.7 times more Calcium, 11 times more Copper, 7.2 times more Iron, 21 times more Magnesium, 4.3 times more Manganese, 15.7 times more Phosphorus, 3.9 times more Potassium, 18 times more Selenium and 12.6 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 13.4 times more Sodium and 14.3 times more Water than Raw Peanuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Peanuts have 22.7 times more Energy, 259.2 times more Fat, 174.4 times more Saturated Fat, 196.9 times more Omega 6, 2.9 times more Carbohydrate, 1.9 times more Sugars, 5.7 times more Fiber and 40.3 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Peanuts as well as Drained Canned Carrots with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.