Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pinyon Pine Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	43% 1248kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	41% 23g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17% 0.22mg	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	28.8% 115μg	4.47% 18μg	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	4.4% 3.97mg	5.95% 5.36mg	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	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	76% 6.07mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	39% 0.89mg	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	9.92% 69.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pinyon Pine Nuts versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pinyon Pine Nuts vs Canned Carrots with Salt:

• 7 ounces of Pinyon Pine Nuts have 69.1 times more Vitamin B1, 7.4 times more Vitamin B2, 7.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 6.4 times more Vitamin B9 than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A and 1.4 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Canned Carrots with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Dried Pinyon Pine Nuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pinyon Pine Nuts vs Canned Carrots with Salt:

• 7 ounces of Pinyon Pine Nuts have 10 times more Copper, 4.8 times more Iron, 29.3 times more Magnesium, 9.6 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium and 16.5 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 3.1 times more Calcium, 3.4 times more Sodium and 15.8 times more Water than Dried Pinyon Pine Nuts.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pinyon Pine Nuts have 25.2 times more Energy, 320.9 times more Fat, 260.5 times more Saturated Fat, 71.5 times more Omega 3, 315 times more Omega 6, 3.5 times more Carbohydrate, 7.1 times more Fiber and 18.1 times more Protein than Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein