Comparing Nutrients in 7 ounces Pine Nuts VS Carrots

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Pine Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	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	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Carrots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	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	137% 11mg	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	759% 17.5mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.74% 175g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 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.
• While Raw Carrots contain 835 times more Vitamin A, 1.5 times more Vitamin B6 and 7.4 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Carrots have similar amounts of Vitamin B5 per 7 oz.
• Both Dried Pine Nuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pine Nuts vs Carrots:

• Dried Pine Nuts have 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.
• While Raw Carrots contain 2.1 times more Calcium, 34.5 times more Sodium and 38.7 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 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.
• While Raw Carrots contain 1.3 times more Sugars than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.