Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Carrots	8%	5%	87%

Macro Nutrients

	Pinyon Pine Nuts	Carrots	Recommended Dietary Allowance
Energy	43% 1248kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	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	29.5% 38.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	56% 21.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	41% 23g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	206% 2.47mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	28.8% 115μg	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	4.4% 3.97mg	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	NA	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

	Pinyon Pine Nuts	Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	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	76% 6.07mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	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	9.92% 69.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	4.74% 175g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 18.8 times more Vitamin B1, 3.8 times more Vitamin B2, 4.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 1.3 times more Vitamin B5 and 3 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Carrots:

• Dried Pinyon Pine Nuts have 23 times more Copper, 10.2 times more Iron, 19.5 times more Magnesium, 30.3 times more Manganese, 2 times more Potassium and 17.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Calcium and 15 times more Water than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Carrots have similar amounts of Phosphorus and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pinyon Pine Nuts have 15.3 times more Energy, 254.1 times more Fat, 293 times more Saturated Fat, 393.5 times more Omega 3, 248.8 times more Omega 6, 2 times more Carbohydrate, 3.8 times more Fiber and 12.4 times more Protein than Raw Carrots.
• Both Dried Pinyon Pine Nuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.