Comparing Nutrients in 7 ounces Pine Nuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Energy	46% 1336kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	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	20% 26g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	% 6.85g	% 5.36g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	48.5% 27g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	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	137% 11mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.84% 179g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 5.5 times more Vitamin B1, 5.2 times more Vitamin B2, 6.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9, 9.1 times more Vitamin E and 3.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.6 times more Vitamin B6 and 4.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine 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 Pine Nuts vs Boiled Carrots:

• Dried Pine Nuts have 77.9 times more Copper, 16.3 times more Iron, 25.1 times more Magnesium, 56.8 times more Manganese, 19.2 times more Phosphorus, 2.5 times more Potassium and 32.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium, 29 times more Sodium and 39.5 times more Water than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled and Drained Carrots have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 19.2 times more Energy, 379.8 times more Fat, 163.3 times more Saturated Fat, 164 times more Omega 3, 381 times more Omega 6, 1.6 times more Carbohydrate, 1.2 times more Fiber and 18 times more Protein than Boiled and Drained Carrots.
• Both Dried Pine Nuts and Boiled and Drained Carrots have similar amounts of Sugars per 7 oz.
• Both Dried Pine Nuts as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.