Comparing Nutrients in 7 ounces Boiled Carrots VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Boiled Carrots	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	153% 26g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	21% 15.4g	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	0.6% 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	% 0.79g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 14g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	171% 2.23mg	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	6.95% 27.8μg	25.3% 101μg	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	6.6% 5.95mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	285% 2.57mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	107% 2.47mg	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	8.5% 59.5mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.096% 3.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Dry Roasted Pistachio Nuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Dry Roasted Pistachio Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Dry Roasted Pistachio Nuts with Salt:

• 7 ounces of Boiled Carrots have 65.5 times more Vitamin A than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 10.5 times more Vitamin B1, 5.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 7.3 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.1 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Dry Roasted Pistachio Nuts with Salt:

• 7 ounces of Boiled Carrots have 50.4 times more Water than Dry Roasted Pistachio Nuts with Salt.
• While 7 oz of Dry Roasted Pistachio Nuts with Salt contain 3.6 times more Calcium, 76.1 times more Copper, 11.9 times more Iron, 10.9 times more Magnesium, 8 times more Manganese, 15.6 times more Phosphorus, 4.3 times more Potassium, 14.3 times more Selenium, 7.4 times more Sodium and 11.7 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Pistachio Nuts with Salt contain 16.3 times more Energy, 254.6 times more Fat, 188.2 times more Saturated Fat, 212 times more Omega 3, 150.9 times more Omega 6, 3.4 times more Carbohydrate, 2.2 times more Sugars, 3.4 times more Fiber and 27.7 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein