Comparing Nutrients in 1 pound Shelf Stable Unsweetened Almond Milk VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	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	0% 0g	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	% 0g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 12.2g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	36% 13.6g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.4% 4.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	16% 63.5μg	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	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 186IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Calcium	83.5% 835mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	16% 1.27mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.83% 41mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	12% 438g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Shelf Stable Unsweetened Almond Milk vs Boiled Carrots:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 6.1 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin B1, 4.4 times more Vitamin B2, 9.2 times more Vitamin B3, 23.2 times more Vitamin B5, more Vitamin B6, 14 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Shelf Stable Unsweetened Almond Milk vs Boiled Carrots:

• Shelf Stable Unsweetened Almond Milk has 6.1 times more Calcium and 1.2 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Magnesium, 3.9 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium, 7 times more Selenium and 3.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Boiled and Drained Carrots have similar amounts of Copper, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Shelf Stable Unsweetened Almond Milk has 2.9 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Energy, 6.3 times more Carbohydrate, 4.3 times more Sugars, 15 times more Fiber and 1.9 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.