Comparing Nutrients in 300 calories Blanched Almonds VS Boiled Carrots

Weight per 300 calories

• Blanched Almonds: 50.8g
• Boiled Carrots: 857g

Blanched Almonds have 16.9 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Blanched Almonds	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	54% 70.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	40.8% 29.6g	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	4.26% 3.1g	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	% 0.015g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 23g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	101% 1.3mg	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	6.23% 25μg	30% 120μg	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	34.3% 31mg	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	80.5% 12mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	21% 1.67mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	57.8% 1.33mg	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	35% 245mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Boiled Carrots:

• Blanched Almonds have 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 5.8 times more Vitamin B1, 3.1 times more Vitamin B3, 12.5 times more Vitamin B5, 22.4 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 300 kcal.
• Both Blanched Almonds as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Boiled Carrots:

• Blanched Almonds have 3.6 times more Copper and 1.6 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 6 times more Potassium, 3.7 times more Selenium, 51.5 times more Sodium and 337 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Carrots have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 17.3 times more Fat, 7.8 times more Saturated Fat, 8.4 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.4 times more Carbohydrate, 12.6 times more Sugars, more Fructose and 5.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.