Comparing Nutrients in 1 pound Roasted Almonds VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Roasted Almonds	Baby Carrots	Recommended Dietary Allowance
Energy	94% 2712kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1.52% 0.26g	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	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	30.4% 22g	29.8% 21.6g	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	0.063% 0.045g	6.26% 4.54g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 12.3g	g per day for Men 19-50 years
Fiber	130% 49.4g	34.6% 13g	38g per day for Men 19-50 years
Protein	170% 95g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	348% 3130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	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	0% 0mg	13% 11.8mg	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	723% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Baby Carrots	Recommended Dietary Allowance
Calcium	122% 1216mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	50.4% 0.45mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	29.8% 0.68mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Baby Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Baby Carrots:

• 1 pound of Roasted Almonds has 2.6 times more Vitamin B1, 33.3 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Baby Carrots.
• While 1 lb of Raw Baby Carrots contains more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Baby Carrots provide similar amounts of Vitamin B5 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 Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Baby Carrots:

• 1 pound of Roasted Almonds has 8.4 times more Calcium, 11 times more Copper, 4.2 times more Iron, 27.9 times more Magnesium, 14.8 times more Manganese, 16.8 times more Phosphorus, 3 times more Potassium, 2.2 times more Selenium and 19.5 times more Zinc than Baby Carrots.
• While 1 lb of Raw Baby Carrots contains 26 times more Sodium and 37.5 times more Water than Dry Roasted Almonds.
• 1 pound of Baby Carrots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 17.1 times more Energy, 404.2 times more Fat, 177.9 times more Saturated Fat, 227.1 times more Omega 6, 2.5 times more Carbohydrate, 3.8 times more Fiber and 32.8 times more Protein than Baby Carrots.
• Both Roasted Almonds and Baby Carrots offer comparable quantities of Sugars per one pound.
• 1 pound of Baby Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Roasted Almonds as well as Raw Baby Carrots provide inadequate amounts of Omega 3 in one pound.