Comparing Nutrients in 1 kilogram Carrots VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Carrots	Roasted Almonds	Recommended Dietary Allowance
Energy	14% 410kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	128% 41g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	162% 210g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 36g	% 47.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	287% 109g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Almonds	Recommended Dietary Allowance
Calcium	33% 330mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	24% 883g	0.65% 24g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B9 and 36.2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Dry Roasted Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Roasted Almonds:

• Raw Carrots have 23 times more Sodium and 36.6 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 24.4 times more Copper, 12.4 times more Iron, 23.3 times more Magnesium, 15.6 times more Manganese, 13.5 times more Phosphorus, 2.2 times more Potassium, 20 times more Selenium and 13.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 14.6 times more Energy, 218.9 times more Fat, 127.9 times more Saturated Fat, 129.5 times more Omega 6, 2.2 times more Carbohydrate, 3.9 times more Fiber and 22.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Dry Roasted Almonds have similar amounts of Sugars per 1 kg.
• Both Raw Carrots as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.