Comparing Nutrients in 1 kilogram Almond Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	NA	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	NA	4.97% 3.6g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	244% 93g	79% 30g	38g per day for Men 19-50 years
Protein	468% 262g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	232% 2320mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	403% 32.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Boiled Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Boiled Carrots:

• 1 kilogram of Almond Flour has 1.7 times more Vitamin B1, 17 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 1.5 times more Vitamin B6 than Almond Flour.

Comparing minerals per 1 kilogram for Almond Flour vs Boiled Carrots:

• 1 kilogram of Almond Flour has 7.7 times more Calcium, 57.4 times more Copper, 9.5 times more Iron, 25.1 times more Magnesium, 11.7 times more Manganese, 17.1 times more Phosphorus, 2.8 times more Potassium and 14 times more Zinc than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 64.9 times more Sodium and 20.9 times more Water than Almond Flour.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Almond Flour as well as Boiled and Drained Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 278.9 times more Fat, 2 times more Carbohydrate, 3.1 times more Fiber and 34.5 times more Protein than Boiled Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Protein