Comparing Nutrients in 1 kilogram Plain Almond Butter with Salt VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Plain Almond Butter with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	212% 6140kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	205% 65.5g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	86.5% 62.7g	56.3% 40.8g	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	0% 0g	3.86% 2.8g	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	% 0.2g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 61.4g	% 34.4g	g per day for Men 19-50 years
Fiber	271% 103g	87% 33g	38g per day for Men 19-50 years
Protein	374% 210g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	64.6% 0.84mg	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	133% 530μg	27.5% 110μg	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	0% 0mg	25.6% 23mg	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	1614% 242mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	347% 3470mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	91% 0.82mg	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	436% 35mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	72.6% 1.67mg	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	726% 5080mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Plain Almond Butter with Salt versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plain Almond Butter with Salt vs Cooked Frozen Carrots:

• 1 kilogram of Plain Almond Butter with Salt has 1.4 times more Vitamin B1, 25.4 times more Vitamin B2, 7.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6, 4.8 times more Vitamin B9 and 24 times more Vitamin E than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C and more Vitamin K than Plain Almond Butter with Salt.
• 1 kilogram of Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Plain Almond Butter with Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plain Almond Butter with Salt vs Cooked Frozen Carrots:

• 1 kilogram of Plain Almond Butter with Salt has 9.9 times more Calcium, 11.4 times more Copper, 6.6 times more Iron, 25.4 times more Magnesium, 12.8 times more Manganese, 16.4 times more Phosphorus, 3.9 times more Potassium, 4 times more Selenium, 3.8 times more Sodium and 9.4 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 55.1 times more Water than Plain Almond Butter with Salt.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Almond Butter with Salt has 16.6 times more Energy, 81.6 times more Fat, 54.6 times more Saturated Fat, 47.1 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Sugars, 3.1 times more Fiber and 36.1 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 6.3 times more Omega 3 than Plain Almond Butter with Salt.
• 1 kilogram of Plain Almond Butter with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein