Comparing Nutrients in 7 ounces Boiled Carrots VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pecans	5%	88%	7%

Macro Nutrients

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	21% 27.5g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	11% 7.88g	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	0.99% 0.71g	0.11% 0.079g	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	% 0.79g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 7.74g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	50% 19g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	11% 43.7μg	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	7.94% 7.14mg	2.43% 2.2mg	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	13.6% 2.04mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pecans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	0.5% 20μg	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	8.43% 0.67mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pecans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Pecans:

• 7 ounces of Boiled Carrots have 284 times more Vitamin A, 3.3 times more Vitamin C and 3.9 times more Vitamin K than Pecans.
• While 7 oz of Pecans nuts contain 10 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• 7 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Pecans:

• 7 ounces of Boiled Carrots have more Sodium and 25.6 times more Water than Pecans.
• While 7 oz of Pecans nuts contain 2.3 times more Calcium, 70.6 times more Copper, 7.4 times more Iron, 12.1 times more Magnesium, 29 times more Manganese, 9.2 times more Phosphorus, 1.7 times more Potassium, 5.4 times more Selenium and 22.7 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Carrots as well as Pecans nuts lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pecans nuts contain 19.7 times more Energy, 399.8 times more Fat, 206 times more Saturated Fat, 986 times more Omega 3, 237.1 times more Omega 6, 1.7 times more Carbohydrate, 3.2 times more Fiber and 12.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Pecans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein