Comparing Nutrients in 1 pound Canned Carrots with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Carrots with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.9% 113kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	61.7% 80g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	28.5% 20.6g	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	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	18% 6.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	41% 0.54mg	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	10.2% 41μg	30.6% 122μg	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	13.6% 12.2mg	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	22.4% 3.36mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	481% 4.33mg	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	36.3% 2.9mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	485% 11mg	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	15.6% 109mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Oil Roasted Almonds:

• Drained Canned Carrots with Salt have more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.1 times more Vitamin B1, 26 times more Vitamin B2, 6.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B9 and 35.1 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Oil Roasted Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Drained Canned Carrots with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Oil Roasted Almonds:

• Drained Canned Carrots with Salt have 242 times more Sodium and 33.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 11.6 times more Calcium, 9.2 times more Copper, 5.8 times more Iron, 34.3 times more Magnesium, 5.5 times more Manganese, 19.4 times more Phosphorus, 3.9 times more Potassium, 10.3 times more Selenium and 11.8 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds contain 24.3 times more Energy, 290.4 times more Fat, 116.9 times more Saturated Fat, 171.1 times more Omega 6, 3.2 times more Carbohydrate, 1.8 times more Sugars, 7 times more Fiber and 33.2 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.