Comparing Nutrients in 14 ounces Plain Almond Butter with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Plain Almond Butter with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	84% 2437kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	81.2% 26g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	34.3% 25g	13.5% 9.76g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 24.4g	NA	g per day for Men 19-50 years
Fiber	108% 41g	19% 7.14g	38g per day for Men 19-50 years
Protein	149% 83g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	34% 0.44mg	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	52.6% 210μg	7.94% 31.8μg	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	0% 0mg	8.8% 7.94mg	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	641% 96mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	138% 1377mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	45.4% 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	173% 14mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	77.7% 1.8mg	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	288% 2016mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Canned Carrots with Liquids and Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Plain Almond Butter with Salt vs Canned Carrots with Liquids and Salt:

• 14 ounces of Plain Almond Butter with Salt have 2.2 times more Vitamin B1, 34.8 times more Vitamin B2, 7.5 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B9 and 33.2 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Plain Almond Butter with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Plain Almond Butter with Salt vs Canned Carrots with Liquids and Salt:

• 14 ounces of Plain Almond Butter with Salt have 11.2 times more Calcium, 9.1 times more Copper, 6.7 times more Iron, 31 times more Magnesium, 4.7 times more Manganese, 25.4 times more Phosphorus, 4.3 times more Potassium, 6 times more Selenium and 11.3 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 56.7 times more Water than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Canned Carrots with Liquids and Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Almond Butter with Salt have 26.7 times more Energy, 396.4 times more Fat, 262 times more Saturated Fat, 242.9 times more Omega 6, 3.5 times more Carbohydrate, 2.5 times more Sugars, 5.7 times more Fiber and 36.1 times more Protein than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Plain Almond Butter with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 in 14 ounces.