Comparing Nutrients in 7 ounces Carrots VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Carrots	Brazilnuts	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	18% 23.3g	130g per day for Men 19-50 years
Sugars	13% 9.4g	6.38% 4.62g	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	1.5% 1.1g	0% 0g	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	% 1.17g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 4.62g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	39% 15g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Brazilnuts	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	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	13% 11.7mg	1.54% 1.4mg	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	8.73% 1.3mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Brazilnuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	384% 3.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	106% 2.43mg	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	9.92% 69.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Brazilnuts:

• Raw Carrots have more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 8.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 9.3 times more Vitamin B1 and 8.6 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Dried Brazilnuts have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Carrots as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Brazilnuts:

• Raw Carrots have 23 times more Sodium and 25.8 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4.8 times more Calcium, 38.7 times more Copper, 8.1 times more Iron, 31.3 times more Magnesium, 8.6 times more Manganese, 20.7 times more Phosphorus, 2.1 times more Potassium, 19170 times more Selenium and 16.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2 times more Sugars than Dried Brazilnuts.
• While Dried Brazilnuts contain 16.1 times more Energy, 279.6 times more Fat, 504.2 times more Saturated Fat, 18 times more Omega 3, 243.6 times more Omega 6, 2.7 times more Fiber and 15.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Dried Brazilnuts have similar amounts of Carbohydrate per 7 oz.
• Both Raw Carrots as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.