Comparing Nutrients in 1 pound Almond Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	NA	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	NA	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	111% 42g	36% 13.6g	38g per day for Men 19-50 years
Protein	212% 119g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1045% 313μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	105% 1052mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	183% 14.6mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	364% 164μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2322mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Boiled Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond Flour versus 1 lb of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond Flour vs Boiled Carrots:

• 1 pound of Almond Flour has 1.7 times more Vitamin B1, 17 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains 1.5 times more Vitamin B6 than Almond Flour.

Comparing minerals per 1 pound for Almond Flour vs Boiled Carrots:

• 1 pound of Almond Flour has 7.7 times more Calcium, 57.4 times more Copper, 9.5 times more Iron, 25.1 times more Magnesium, 11.7 times more Manganese, 17.1 times more Phosphorus, 2.8 times more Potassium and 14 times more Zinc than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains 64.9 times more Sodium and 20.9 times more Water than Almond Flour.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Almond Flour as well as Boiled and Drained Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond Flour has 278.9 times more Fat, 2 times more Carbohydrate, 3.1 times more Fiber and 34.5 times more Protein than Boiled Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Protein