Comparing Nutrients in 1 pound Boiled Carrots VS Almond Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Boiled Carrots VS Almond Flour per 1 lb

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

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

• 1 pound of Boiled Carrots has 1.5 times more Vitamin B6 than Almond Flour.
• While 1 lb of Almond Flour contains 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 and Drained Carrots.

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

• 1 pound of Boiled Carrots has 64.9 times more Sodium and 20.9 times more Water than Almond Flour.
• While 1 lb of Almond Flour contains 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 and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Almond Flour lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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