Comparing Nutrients in 1 kilogram Almond paste VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Carrots	8%	5%	87%

Macro Nutrients

	Almond paste	Carrots	Recommended Dietary Allowance
Energy	158% 4580kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	124% 2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	73.7% 96g	130g per day for Men 19-50 years
Sugars	500% 363g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	126% 48g	73.7% 28g	38g per day for Men 19-50 years
Protein	161% 90g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	47.5% 190μg	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	1.1% 1mg	65.6% 59mg	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	903% 135mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Carrots	Recommended Dietary Allowance
Calcium	172% 1720mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	200% 16mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	62% 1.43mg	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	369% 2580mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almond paste vs Carrots:

• Almond paste has 1.2 times more Vitamin B1, 7.1 times more Vitamin B2, 1.4 times more Vitamin B3, 3.8 times more Vitamin B9 and 20.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.4 times more Vitamin B5, 3.8 times more Vitamin B6, 59 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almond paste vs Carrots:

• Almond paste has 5.2 times more Calcium, 10.1 times more Copper, 5.3 times more Iron, 10.8 times more Magnesium, 6 times more Manganese, 7.4 times more Phosphorus, 42 times more Selenium and 6.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 7.7 times more Sodium and 6.3 times more Water than Almond paste.
• Both Almond paste and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almond paste has 11.2 times more Energy, 115.6 times more Fat, 82.2 times more Saturated Fat, 99.5 times more Omega 3, 55.8 times more Omega 6, 5 times more Carbohydrate, 7.6 times more Sugars, 1.7 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Almond paste as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.