Comparing Nutrients in 7 ounces Pistachio Nuts VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pistachio Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	38.3% 1111kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	21% 15.2g	6.73% 4.9g	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	0.66% 0.48g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 13.6g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	71.4% 40g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	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	25.3% 101μg	3.97% 16μg	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	12.3% 11mg	4.4% 3.97mg	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	38% 5.68mg	9.66% 1.45mg	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

	Pistachio Nuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	21% 208mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.75μg	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	97% 7.78mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	139% 972mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pistachio Nuts vs Canned Carrots with Liquids and Salt:

• Raw Pistachio Nuts have 45.8 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B3, 3.7 times more Vitamin B5, 15.2 times more Vitamin B6, 6.4 times more Vitamin B9, 2.8 times more Vitamin C and 3.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 23.6 times more Vitamin A than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pistachio Nuts vs Canned Carrots with Liquids and Salt:

• Raw Pistachio Nuts have 3.4 times more Calcium, 12.6 times more Copper, 7.5 times more Iron, 13.4 times more Magnesium, 2.7 times more Manganese, 24.5 times more Phosphorus, 5.9 times more Potassium, 17.5 times more Selenium and 7.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 240 times more Sodium and 21.3 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 7 ounces:

• Raw Pistachio Nuts have 24.3 times more Energy, 323.7 times more Fat, 236.3 times more Saturated Fat, 36.1 times more Omega 3, 251.6 times more Omega 6, 5.1 times more Carbohydrate, 3.1 times more Sugars, 5.9 times more Fiber and 34.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Pistachio Nuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.