Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Almond Flour	17%	73%	10%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Almond Flour	Recommended Dietary Allowance
Energy	7.93% 230kcal	NA	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	518% 502g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	125% 162g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	244% 93g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	468% 262g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Almond Flour	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	575% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2303% 691μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	95% 378μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Almond Flour	Recommended Dietary Allowance
Calcium	31% 310mg	232% 2320mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1083% 9.75mg	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	65% 5.2mg	403% 32.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	787% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	802% 361μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	731% 5120mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	196% 6670mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.6% 8.94mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	255% 28mg	11mg per day for Men 19-50 years
Water	25% 930g	1.17% 43.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Almond Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Almond Flour:

• 1 kg of Almond Flour contains 5.9 times more Vitamin B1, 27.7 times more Vitamin B2, 9.5 times more Vitamin B3 and 4.7 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Almond Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Almond Flour:

• 1 kilogram of Canned Carrots with Liquids and Salt has 268.5 times more Sodium and 21.5 times more Water than Almond Flour.
• While 1 kg of Almond Flour contains 7.5 times more Calcium, 9.5 times more Copper, 6.2 times more Iron, 27.9 times more Magnesium, 4 times more Manganese, 25.6 times more Phosphorus, 3.9 times more Potassium and 9.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Almond Flour lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond Flour contains 358.6 times more Fat, 3 times more Carbohydrate, 5.2 times more Fiber and 45.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein