Comparing Nutrients in 1 kilogram Dry Carrot VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Carrot	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	118% 3410kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	132% 42g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	136% 177g	130g per day for Men 19-50 years
Sugars	535% 388g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	621% 236g	276% 105g	38g per day for Men 19-50 years
Protein	145% 81g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.7mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	294% 14.7mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	800% 10.4mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	212% 2120mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	1070% 24.6mg	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	494% 3460mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	747% 25400mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	183% 2750mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Oil Roasted Almonds per 1 kg

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

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

• 1 kilogram of Dry Carrot has more Vitamin A, 5.8 times more Vitamin B1, 1.8 times more Vitamin B3, 6.4 times more Vitamin B5, 8.8 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.9 times more Vitamin B2 and 4.8 times more Vitamin E than Dehydrated Carrot.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dehydrated Carrot as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dry Carrot has 3.6 times more Potassium, 2.1 times more Selenium and 275 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.4 times more Calcium, 2.6 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus and 2 times more Zinc than Dehydrated Carrot.
• Both Dry Carrot and Oil Roasted Almonds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Carrot has more Omega 3, 4.5 times more Carbohydrate, 8.5 times more Sugars and 2.2 times more Fiber than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Energy, 37 times more Fat, 16.4 times more Saturated Fat, 21.3 times more Omega 6 and 2.6 times more Protein than Dehydrated Carrot.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3