Comparing Nutrients in 1 kilogram Dry Carrot VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Energy	118% 3410kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	128% 41g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	162% 210g	130g per day for Men 19-50 years
Sugars	535% 388g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	621% 236g	287% 109g	38g per day for Men 19-50 years
Protein	145% 81g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3803% 34230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	445% 5.34mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	294% 14.7mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	800% 10.4mg	105% 1.36mg	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	138% 550μg	138% 550μg	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	162% 146mg	0% 0mg	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	363% 54.5mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Calcium	212% 2120mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	1221% 11mg	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	491% 39.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	970% 22.3mg	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	494% 3460mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	747% 25400mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	183% 2750mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Carrot versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Carrot vs Roasted Almonds:

• 1 kilogram of Dry Carrot has more Vitamin A, 6.9 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin B5, 7.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.9 times more Vitamin B2 and 4.4 times more Vitamin E than Dehydrated Carrot.
• Both Dry Carrot and Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dehydrated Carrot as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Carrot vs Roasted Almonds:

• 1 kilogram of Dry Carrot has 3.6 times more Potassium, 4.3 times more Selenium and 91.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.3 times more Calcium, 3 times more Copper, 2.4 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Dehydrated Carrot.
• Both Dry Carrot and Roasted Almonds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Carrot has 9.5 times more Omega 3, 3.8 times more Carbohydrate, 8 times more Sugars and 2.2 times more Fiber than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.8 times more Energy, 35.3 times more Fat, 16 times more Saturated Fat, 20.4 times more Omega 6 and 2.6 times more Protein than Dehydrated Carrot.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3