Comparing Nutrients in 1 kilogram Baby Carrots VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 350kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	128% 41g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	162% 210g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	13.8% 10g	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	% 10.4g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 27g	% 47.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	287% 109g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	767% 6900μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	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	29% 26mg	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	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Calcium	32% 320mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	111% 8.9mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	40% 280mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	24.4% 904g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Baby Carrots 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 Baby Carrots vs Roasted Almonds:

• 1 kilogram of Baby Carrots has more Vitamin A, 1.2 times more Vitamin B5, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 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.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Baby Carrots as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baby Carrots vs Roasted Almonds:

• 1 kilogram of Baby Carrots has 26 times more Sodium and 37.5 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 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.
• 1 kilogram of Baby Carrots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 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.
• Both Baby Carrots and Roasted Almonds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Baby Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Baby Carrots as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.