Comparing Nutrients in 7 ounces Without Peanuts Oil Roasted Mixed Nuts with Salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Carrots	8%	5%	87%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Carrots	Recommended Dietary Allowance
Energy	42% 1220kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	14.6% 19g	130g per day for Men 19-50 years
Sugars	12% 8.7g	13% 9.4g	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	NA	1.5% 1.1g	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	NA	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	28.7% 11g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	55% 30.8g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	9.43% 37.7μg	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	1.1% 0.99mg	13% 11.7mg	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	108% 16.3mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.6% 35.5μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Carrots	Recommended Dietary Allowance
Calcium	21% 210mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	63.8% 5.1mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	12.3% 0.28mg	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	127% 891mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1521% 836μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	40.5% 607mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Carrots:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 7.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, 12.4 times more Vitamin E and 1.4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A and 11.8 times more Vitamin C than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Without Peanuts Oil Roasted Mixed Nuts with Salt vs Carrots:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 3.2 times more Calcium, 39.9 times more Copper, 8.6 times more Iron, 20.9 times more Magnesium, 10.8 times more Manganese, 12.8 times more Phosphorus, 1.7 times more Potassium, 4215 times more Selenium, 4.4 times more Sodium and 19.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 28 times more Water than Without Peanuts Oil Roasted Mixed Nuts with Salt.

Comparison of macro-nutrients per 7 ounces:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 15 times more Energy, 234 times more Fat, 284 times more Saturated Fat, 124.5 times more Omega 3, 111.4 times more Omega 6, 2.3 times more Carbohydrate, 2 times more Fiber and 16.7 times more Protein than Raw Carrots.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Raw Carrots have similar amounts of Sugars per 7 oz.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.