Comparing Nutrients in 7 ounces Carrots VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Carrots	Pine Nuts	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	13% 9.4g	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 6.85g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pine Nuts	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pine Nuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.12% 4.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Pine Nuts:

• Raw Carrots have 835 times more Vitamin A, 1.5 times more Vitamin B6 and 7.4 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 5.5 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B3, 5.8 times more Vitamin B7, 1.8 times more Vitamin B9, 14.1 times more Vitamin E and 4.1 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Dried Pine Nuts have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Carrots as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Pine Nuts:

• Raw Carrots have 2.1 times more Calcium, 34.5 times more Sodium and 38.7 times more Water than Dried Pine Nuts.
• While Dried Pine Nuts contain 29.4 times more Copper, 18.4 times more Iron, 20.9 times more Magnesium, 61.6 times more Manganese, 16.4 times more Phosphorus, 1.9 times more Potassium, 7 times more Selenium and 26.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.3 times more Sugars than Dried Pine Nuts.
• While Dried Pine Nuts contain 16.4 times more Energy, 284.9 times more Fat, 153.1 times more Saturated Fat, 82 times more Omega 3, 331.5 times more Omega 6, 1.4 times more Carbohydrate, 1.3 times more Fiber and 14.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.