Comparing Nutrients in 7 ounces Roasted Pistachios VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	39% 1135kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	21% 15.4g	11% 8.1g	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	0.6% 0.44g	0.77% 0.56g	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	% 0.5g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 14g	% 6.83g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	13% 0.17mg	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	25.3% 101μg	5.46% 22μg	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	6.6% 5.95mg	5.07% 4.56mg	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	28.7% 4.3mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	21.2% 212mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	18% 0.16mg	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	100% 8mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	14.4% 0.33mg	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	133% 931mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Pistachios versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Pistachios vs Cooked Frozen Carrots:

• 7 ounces of Roasted Pistachios have 23.2 times more Vitamin B1, 6.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.9 times more Vitamin B5, 13.4 times more Vitamin B6, 4.6 times more Vitamin B9, 1.3 times more Vitamin C and 2.1 times more Vitamin E than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 65.1 times more Vitamin A than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Cooked Frozen Carrots provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Roasted Pistachios have insufficient amounts of Vitamin A
• Both Dry Roasted Pistachio Nuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Pistachios vs Cooked Frozen Carrots:

• 7 ounces of Roasted Pistachios have 3.1 times more Calcium, 15.8 times more Copper, 7.6 times more Iron, 9.9 times more Magnesium, 7.4 times more Manganese, 15.1 times more Phosphorus, 5.2 times more Potassium, 16.7 times more Selenium and 6.7 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 9.8 times more Sodium and 48.8 times more Water than Dry Roasted Pistachio Nuts.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Pistachios have 15.5 times more Energy, 67.4 times more Fat, 47 times more Saturated Fat, 4.8 times more Omega 3, 45.4 times more Omega 6, 3.7 times more Carbohydrate, 1.9 times more Sugars, 3.1 times more Fiber and 36.3 times more Protein than Cooked Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein