Comparing Nutrients in 1 pound Roasted Almonds VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Roasted Almonds	Dry Carrot	Recommended Dietary Allowance
Energy	94% 2712kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	278% 361g	130g per day for Men 19-50 years
Sugars	30.4% 22g	243% 176g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	282% 107g	38g per day for Men 19-50 years
Protein	170% 95g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	1725% 15526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	363% 4.7mg	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	62.4% 249μg	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	73.6% 66.2mg	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	723% 108mg	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dry Carrot	Recommended Dietary Allowance
Calcium	122% 1216mg	96% 962mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	186% 1.68mg	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	211% 17mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	220% 5.06mg	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	305% 2136mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	339% 11521mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dry Carrot per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Almonds has 2.9 times more Vitamin B2 and 4.4 times more Vitamin E than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains more Vitamin A, 6.9 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin B5, 7.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Carrot provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Almonds has 1.3 times more Calcium, 3 times more Copper, 2.4 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains 3.6 times more Potassium, 4.3 times more Selenium and 91.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Dry Carrot contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.8 times more Energy, 35.3 times more Fat, 16 times more Saturated Fat, 20.4 times more Omega 6 and 2.6 times more Protein than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains 9.5 times more Omega 3, 3.8 times more Carbohydrate, 8 times more Sugars and 2.2 times more Fiber than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3