Comparing Nutrients in 1 kilogram Baby Carrots VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Baby Carrots	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12% 350kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	132% 42g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	795% 135g	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	136% 177g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	13.8% 10g	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	% 10.4g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 27g	% 43.8g	g per day for Men 19-50 years
Fiber	76.3% 29g	276% 105g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	91% 1.18mg	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	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	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	32% 320mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	111% 8.9mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	40% 280mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	24.4% 904g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Oil Roasted Almonds per 1 kg

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

• 1 kilogram of Baby Carrots has more Vitamin A, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.1 times more Vitamin B1, 21.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Raw Baby Carrots.
• Both Baby Carrots and Oil Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Baby Carrots as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baby Carrots has 78 times more Sodium and 32.3 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 9.1 times more Calcium, 9.6 times more Copper, 4.1 times more Iron, 27.4 times more Magnesium, 16.3 times more Manganese, 16.6 times more Phosphorus, 2.9 times more Potassium, 4.6 times more Selenium and 18.1 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 Oil Roasted Almonds contains 17.3 times more Energy, 424.4 times more Fat, 183 times more Saturated Fat, 237.2 times more Omega 6, 2.1 times more Carbohydrate, 3.6 times more Fiber and 33.2 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Oil 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 Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.