Comparing Nutrients in 7 ounces Oil Roasted Pecans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Oil Roasted Pecans	Carrots	Recommended Dietary Allowance
Energy	49% 1419kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	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	20% 26g	14.6% 19g	130g per day for Men 19-50 years
Sugars	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 7.12g	g per day for Men 19-50 years
Fiber	49.6% 19g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	7.44% 29.8μg	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	1.54% 1.4mg	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	33.5% 5.02mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Carrots	Recommended Dietary Allowance
Calcium	13.3% 133mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	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	61.3% 4.9mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	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	74.6% 522mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Pecans vs Carrots:

• Oil Roasted Pecans have 7.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.8 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 167 times more Vitamin A, 1.3 times more Vitamin B9 and 8.4 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Pecans vs Carrots:

• Oil Roasted Pecans have 2 times more Calcium, 26.7 times more Copper, 8.2 times more Iron, 10.1 times more Magnesium, 25.9 times more Manganese, 7.5 times more Phosphorus, 1.2 times more Potassium, 60 times more Selenium and 18.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 69 times more Sodium and 78.1 times more Water than Oil Roasted Pecans.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Pecans have 17.4 times more Energy, 313.5 times more Fat, 226.2 times more Saturated Fat, 515.5 times more Omega 3, 225.5 times more Omega 6, 1.4 times more Carbohydrate, 3.4 times more Fiber and 9.9 times more Protein than Raw Carrots.
• Both Oil Roasted Pecans and Raw Carrots have similar amounts of Sugars per 7 oz.
• Both Oil Roasted Pecans as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.