Comparing Nutrients in 100 grams Boiled Carrots VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Boiled Carrots	Pistachio Nuts	Recommended Dietary Allowance
Energy	1.2% 35kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	83% 14g	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	21% 27g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 6.87g	g per day for Men 19-50 years
Fiber	7.9% 3g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	95% 852μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	131% 1.7mg	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	12.8% 51μg	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	6.22% 5.6mg	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	19% 2.86mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	3% 30mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	0.085% 3.4μg	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	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	52% 1.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.067% 1mg	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	0.12% 4.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Pistachio Nuts:

• Boiled and Drained Carrots have 32.8 times more Vitamin A than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 13.2 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 11.1 times more Vitamin B6, 3.6 times more Vitamin B9, 1.6 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Pistachio Nuts:

• Boiled and Drained Carrots have 14 times more Fluoride, 58 times more Sodium and 20.6 times more Water than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 3.5 times more Calcium, 76.5 times more Copper, 11.5 times more Iron, 12.1 times more Magnesium, 7.7 times more Manganese, 16.3 times more Phosphorus, 4.4 times more Potassium, 10 times more Selenium and 11 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Pistachio Nuts contain 16 times more Energy, 251.8 times more Fat, 196.9 times more Saturated Fat, 289 times more Omega 3, 162 times more Omega 6, 3.3 times more Carbohydrate, 2.2 times more Sugars, 3.5 times more Fiber and 26.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.