Comparing Nutrients in 1 pound Dry Carrot VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dry Carrot	Blanched Almonds	Recommended Dietary Allowance
Energy	53.3% 1547kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	56% 18g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	65% 84.7g	130g per day for Men 19-50 years
Sugars	243% 176g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	282% 107g	118% 45g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1725% 15526μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	40% 0.52mg	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	62.4% 249μg	55.6% 222μg	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	73.6% 66.2mg	0% 0mg	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	165% 24.7mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Blanched Almonds	Recommended Dietary Allowance
Calcium	96% 962mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	518% 4.66mg	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	223% 18mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	362% 8.32mg	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	224% 1569mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	339% 11521mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	83% 1247mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Carrot vs Blanched Almonds:

• Dehydrated Carrot has more Vitamin A, 2.8 times more Vitamin B1, 1.9 times more Vitamin B3, 4.7 times more Vitamin B5, 9 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B2 and 4.4 times more Vitamin E than Dehydrated Carrot.
• Both Dehydrated Carrot and Blanched Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Dehydrated Carrot as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Carrot vs Blanched Almonds:

• Dehydrated Carrot has 3.9 times more Potassium, 2.7 times more Selenium and 14.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Copper, 2.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Zinc than Dehydrated Carrot.
• Both Dehydrated Carrot and Blanched Almonds have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dehydrated Carrot has 23.8 times more Omega 3, 4.3 times more Carbohydrate, 8.4 times more Sugars and 2.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 35.2 times more Fat, 15.4 times more Saturated Fat, 19.5 times more Omega 6 and 2.6 times more Protein than Dehydrated Carrot.
• Both Dehydrated Carrot as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.