Comparing Nutrients in 14 ounces Almond Flour VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Almond Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	NA	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	186% 104g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	92% 921mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	46% 0.41mg	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	160% 12.8mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	77.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond Flour vs Canned Carrots with Salt:

• 14 ounces of Almond Flour have 6.2 times more Vitamin B1, 24.9 times more Vitamin B2, 7.2 times more Vitamin B3 and 4.2 times more Vitamin B9 than Canned Carrots with Salt.
• Both Almond Flour and Canned Carrots with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Almond Flour vs Canned Carrots with Salt:

• 14 ounces of Almond Flour have 9.3 times more Calcium, 9.4 times more Copper, 5 times more Iron, 31.4 times more Magnesium, 4 times more Manganese, 21.3 times more Phosphorus, 3.7 times more Potassium and 10.8 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 270.7 times more Sodium and 21.5 times more Water than Almond Flour.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Almond Flour as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 264.2 times more Fat, 2.9 times more Carbohydrate, 6.2 times more Fiber and 40.9 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Protein