Comparing Nutrients in 1 pound Oil Roasted Almonds VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Oil Roasted Almonds	Frozen Carrots	Recommended Dietary Allowance
Energy	95% 2753kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	27.6% 36g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 20g	% 18.4g	g per day for Men 19-50 years
Fiber	125% 47.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	172% 96g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Frozen Carrots	Recommended Dietary Allowance
Calcium	132% 1320mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 408g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 2.1 times more Vitamin B1, 21.1 times more Vitamin B2, 7.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 45.6 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Frozen Carrots:

• Oil Roasted Almonds have 8.1 times more Calcium, 12.9 times more Copper, 8.4 times more Iron, 22.8 times more Magnesium, 14.4 times more Manganese, 14.1 times more Phosphorus, 3 times more Potassium, 5.9 times more Selenium and 9.3 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 68 times more Sodium and 32.2 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds have 16.9 times more Energy, 119.9 times more Fat, 89.5 times more Saturated Fat, 54.7 times more Omega 6, 2.2 times more Carbohydrate, 3.2 times more Fiber and 27.2 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Carrots, Unprepared have similar amounts of Sugars per 1 lb.
• Both Oil Roasted Almonds as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.