Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Oil Roasted Almonds	Frozen Carrots	Recommended Dietary Allowance
Energy	83% 2409kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	24% 31.4g	130g per day for Men 19-50 years
Sugars	25% 18g	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	1.7% 1.23g	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	% 0.16g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 16g	g per day for Men 19-50 years
Fiber	110% 41.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	150% 84.3g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	29% 0.38mg	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	26.8% 107μg	9.92% 39.7μg	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% 9.92mg	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	687% 103mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Frozen Carrots	Recommended Dietary Allowance
Calcium	115% 1155mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	32.6% 0.29mg	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	183% 14.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	29.5% 0.68mg	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	264% 1850mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.66% 357g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 2.1 times more Vitamin B1, 21.1 times more Vitamin B2, 7.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 45.6 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Frozen Carrots:

• Oil Roasted Almonds have 8.1 times more Calcium, 12.9 times more Copper, 8.4 times more Iron, 22.8 times more Magnesium, 14.4 times more Manganese, 14.1 times more Phosphorus, 3 times more Potassium, 5.9 times more Selenium and 9.3 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 68 times more Sodium and 32.2 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 16.9 times more Energy, 119.9 times more Fat, 89.5 times more Saturated Fat, 54.7 times more Omega 6, 2.2 times more Carbohydrate, 3.2 times more Fiber and 27.2 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Carrots, Unprepared have similar amounts of Sugars per 14 oz.
• Both Oil Roasted Almonds as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.