Comparing Nutrients in 1 pound Roasted Almonds VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Roasted Almonds	Frozen Carrots	Recommended Dietary Allowance
Energy	94% 2712kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	6.6% 1.12g	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	27.6% 36g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 18.4g	g per day for Men 19-50 years
Fiber	130% 49.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	170% 95g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen Carrots	Recommended Dietary Allowance
Calcium	122% 1216mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 408g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.8 times more Vitamin B1, 32.4 times more Vitamin B2, 7.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 5.5 times more Vitamin B9 and 41.9 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Almonds have 7.4 times more Calcium, 14.9 times more Copper, 8.5 times more Iron, 23.3 times more Magnesium, 13.1 times more Manganese, 14.3 times more Phosphorus, 3 times more Potassium, 2.9 times more Selenium and 10 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 22.7 times more Sodium and 37.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 16.6 times more Energy, 114.2 times more Fat, 87.1 times more Saturated Fat, 52.4 times more Omega 6, 2.7 times more Carbohydrate, 3.3 times more Fiber and 26.9 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.7 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Frozen Carrots, Unprepared have similar amounts of Sugars per 1 lb.
• Both Dry Roasted Almonds as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.