Comparing Nutrients in 14 ounces Roasted Almonds VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Roasted Almonds	Baby Carrots	Recommended Dietary Allowance
Energy	82% 2373kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	25% 32.7g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	5.47% 3.97g	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	% 0.04g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 19g	% 10.8g	g per day for Men 19-50 years
Fiber	114% 43.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	149% 83g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	304% 2739μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	26.8% 107μg	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	11.5% 10.3mg	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	632% 95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Baby Carrots	Recommended Dietary Allowance
Calcium	106% 1064mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	44% 0.4mg	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	185% 15mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	26% 0.6mg	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	267% 1869mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.7% 359g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.6 times more Vitamin B1, 33.3 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Baby Carrots.
• While Raw Baby Carrots contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Baby Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Dry Roasted Almonds as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Baby Carrots:

• Dry Roasted Almonds have 8.4 times more Calcium, 11 times more Copper, 4.2 times more Iron, 27.9 times more Magnesium, 14.8 times more Manganese, 16.8 times more Phosphorus, 3 times more Potassium, 2.2 times more Selenium and 19.5 times more Zinc than Raw Baby Carrots.
• While Raw Baby Carrots contain 26 times more Sodium and 37.5 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 17.1 times more Energy, 404.2 times more Fat, 177.9 times more Saturated Fat, 227.1 times more Omega 6, 2.5 times more Carbohydrate, 3.8 times more Fiber and 32.8 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 100 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Baby Carrots have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Almonds as well as Raw Baby Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.