Comparing Nutrients in 14 ounces Carrots VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Carrots	Roasted Almonds	Recommended Dietary Allowance
Energy	5.6% 163kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	64% 83.4g	130g per day for Men 19-50 years
Sugars	26% 19g	26.6% 19.3g	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	3% 2.2g	0.055% 0.04g	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	% 2.34g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 19g	g per day for Men 19-50 years
Fiber	29.2% 11g	114% 43.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	54.6% 218μg	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	26% 23.4mg	0% 0mg	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	17.5% 2.6mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 131mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	485% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	385% 8.86mg	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	20% 139mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Roasted Almonds:

• Raw Carrots have more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B9 and 36.2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Dry Roasted Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Carrots as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Roasted Almonds:

• Raw Carrots have 23 times more Sodium and 36.6 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 24.4 times more Copper, 12.4 times more Iron, 23.3 times more Magnesium, 15.6 times more Manganese, 13.5 times more Phosphorus, 2.2 times more Potassium, 20 times more Selenium and 13.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds contain 14.6 times more Energy, 218.9 times more Fat, 127.9 times more Saturated Fat, 129.5 times more Omega 6, 2.2 times more Carbohydrate, 3.9 times more Fiber and 22.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Dry Roasted Almonds have similar amounts of Sugars per 14 oz.
• Both Raw Carrots as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.