Comparing Nutrients in 7 ounces Macadamia Nuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Macadamia Nuts	Boiled Carrots	Recommended Dietary Allowance
Energy	49% 1425kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	155% 150g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	74.8% 24g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	9.44% 6.85g	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	0.19% 0.14g	0.99% 0.71g	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	% 0.14g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 8.8g	% 5.36g	g per day for Men 19-50 years
Fiber	45% 17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	28% 15.7g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	23.4% 0.3mg	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	5.46% 22μg	6.95% 27.8μg	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	2.65% 2.4mg	7.94% 7.14mg	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	7.14% 1.07mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	17% 169mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	92% 7.32mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	13.4% 0.31mg	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	53.3% 373mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	4.84% 179g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 18.1 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.3 times more Vitamin B9, 3 times more Vitamin C and 1.9 times more Vitamin E than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Macadamia Nuts vs Boiled Carrots:

• Raw Macadamia Nuts have 2.8 times more Calcium, 44.5 times more Copper, 10.9 times more Iron, 13 times more Magnesium, 26.7 times more Manganese, 6.3 times more Phosphorus, 1.6 times more Potassium, 5.1 times more Selenium and 6.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.6 times more Sodium and 66.3 times more Water than Raw Macadamia Nuts.

Comparison of macro-nutrients per 7 ounces:

• Raw Macadamia Nuts have 20.5 times more Energy, 420.9 times more Fat, 402 times more Saturated Fat, 206 times more Omega 3, 14.9 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Sugars, 2.9 times more Fiber and 10.4 times more Protein than Boiled and Drained Carrots.
• Both Raw Macadamia Nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.