Comparing Nutrients in 1 pound Plain Almond Butter VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Carrots	8%	5%	87%

Macro Nutrients

	Plain Almond Butter	Carrots	Recommended Dietary Allowance
Energy	96% 2785kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	27.7% 20g	29.7% 21.5g	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	3.44% 2.5g	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	% 0.091g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 19.7g	% 16.3g	g per day for Men 19-50 years
Fiber	123% 46.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	170% 95g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	866% 260μg	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	21.5% 86μg	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	29.7% 26.8mg	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	732% 110mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Carrots	Recommended Dietary Allowance
Calcium	157% 1574mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	198% 16mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	28.2% 0.65mg	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	329% 2304mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Plain Almond Butter vs Carrots:

• Plain Almond Butter no Salt has 16.2 times more Vitamin B2, 3.2 times more Vitamin B3, 25.8 times more Vitamin B7, 2.8 times more Vitamin B9 and 36.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.
• Both Plain Almond Butter no Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Plain Almond Butter vs Carrots:

• Plain Almond Butter no Salt has 10.5 times more Calcium, 20.8 times more Copper, 11.6 times more Iron, 23.3 times more Magnesium, 14.9 times more Manganese, 14.5 times more Phosphorus, 2.3 times more Potassium, 24 times more Selenium and 13.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sodium and 53.8 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 1 pound:

• Plain Almond Butter no Salt has 15 times more Energy, 231.3 times more Fat, 129.8 times more Saturated Fat, 136.1 times more Omega 6, 2 times more Carbohydrate, 3.7 times more Fiber and 22.5 times more Protein than Raw Carrots.
• Both Plain Almond Butter no Salt and Raw Carrots have similar amounts of Sugars per 1 lb.
• Both Plain Almond Butter no Salt as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.