Comparing Nutrients in 1 kilogram Blanched Almonds VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Carrots	8%	5%	87%

Macro Nutrients

	Blanched Almonds	Carrots	Recommended Dietary Allowance
Energy	203% 5900kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	73.7% 96g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 36g	g per day for Men 19-50 years
Fiber	261% 99g	73.7% 28g	38g per day for Men 19-50 years
Protein	382% 214g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	0% 0mg	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	1583% 238mg	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

	Blanched Almonds	Carrots	Recommended Dietary Allowance
Calcium	236% 2360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	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	410% 32.8mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24% 883g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.9 times more Vitamin B1, 12.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B9 and 36 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Blanched Almonds as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Carrots:

• Blanched Almonds have 7.2 times more Calcium, 22.8 times more Copper, 10.9 times more Iron, 22.3 times more Magnesium, 12.8 times more Manganese, 13.7 times more Phosphorus, 2.1 times more Potassium, 32 times more Selenium and 12.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.6 times more Sodium and 19.6 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 14.4 times more Energy, 218.8 times more Fat, 123.5 times more Saturated Fat, 123.7 times more Omega 6, 1.9 times more Carbohydrate, 3.5 times more Fiber and 23 times more Protein than Raw Carrots.
• Both Blanched Almonds and Raw Carrots have similar amounts of Sugars per 1 kg.
• Both Blanched Almonds as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.