Comparing Nutrients in 14 ounces Plain Almond Butter VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Carrots	8%	5%	87%

Macro Nutrients

	Plain Almond Butter	Carrots	Recommended Dietary Allowance
Energy	84% 2437kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	2.33% 0.4g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 17.2g	% 14.2g	g per day for Men 19-50 years
Fiber	108% 41g	29.2% 11g	38g per day for Men 19-50 years
Protein	149% 83g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	758% 227μg	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Carrots	Recommended Dietary Allowance
Calcium	138% 1377mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plain Almond Butter vs Carrots:

• Plain Almond Butter no Salt has 16.2 times more Vitamin B2, 3.2 times more Vitamin B3, 25.8 times more Vitamin B7, 2.8 times more Vitamin B9 and 36.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Plain Almond Butter no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plain Almond Butter vs Carrots:

• Plain Almond Butter no Salt has 10.5 times more Calcium, 20.8 times more Copper, 11.6 times more Iron, 23.3 times more Magnesium, 14.9 times more Manganese, 14.5 times more Phosphorus, 2.3 times more Potassium, 24 times more Selenium and 13.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sodium and 53.8 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 14 ounces:

• Plain Almond Butter no Salt has 15 times more Energy, 231.3 times more Fat, 129.8 times more Saturated Fat, 136.1 times more Omega 6, 2 times more Carbohydrate, 3.7 times more Fiber and 22.5 times more Protein than Raw Carrots.
• Both Plain Almond Butter no Salt and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Plain Almond Butter no Salt as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.