Comparing Nutrients in 100 grams Boiled Carrots VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Boiled Carrots	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	1.2% 35kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	13% 17g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	4.8% 3.5g	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	0.5% 0.36g	0.097% 0.07g	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	% 0.4g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 3.35g	g per day for Men 19-50 years
Fiber	7.9% 3g	29% 11g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	45% 0.59mg	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	3.5% 14μg	19.5% 78μg	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% 3.6mg	2.22% 2mg	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	6.87% 1.03mg	117% 17.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	3% 30mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	178% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	550% 12.7mg	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	4.3% 30mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Blanched Hazelnuts:

• Boiled and Drained Carrots have 426 times more Vitamin A and 1.8 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 7.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 5.6 times more Vitamin B9 and 17 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Blanched Hazelnuts:

• Boiled and Drained Carrots have more Sodium and 15.6 times more Water than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 5 times more Calcium, 94.1 times more Copper, 9.7 times more Iron, 16 times more Magnesium, 81.6 times more Manganese, 10.3 times more Phosphorus, 2.8 times more Potassium, 5.9 times more Selenium and 11 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Blanched Hazelnuts Or Filberts contain 18 times more Energy, 339.7 times more Fat, 155.6 times more Saturated Fat, 58 times more Omega 3, 63.2 times more Omega 6, 2.1 times more Carbohydrate, 3.7 times more Fiber and 18 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Blanched Hazelnuts Or Filberts have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.