Comparing Nutrients in 14 ounces Almond Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	NA	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	97% 36.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	186% 104g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	92% 921mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs Boiled Carrots:

• Almond Flour has 1.7 times more Vitamin B1, 17 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Vitamin B6 than Almond Flour.

Comparing minerals per 14 ounces for Almond Flour vs Boiled Carrots:

• Almond Flour has 7.7 times more Calcium, 57.4 times more Copper, 9.5 times more Iron, 25.1 times more Magnesium, 11.7 times more Manganese, 17.1 times more Phosphorus, 2.8 times more Potassium and 14 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 64.9 times more Sodium and 20.9 times more Water than Almond Flour.
• Both Almond Flour and Boiled and Drained Carrots have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 278.9 times more Fat, 2 times more Carbohydrate, 3.1 times more Fiber and 34.5 times more Protein than Boiled and Drained Carrots.
• Both Almond Flour as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 14 oz.