Comparing Nutrients in 300 calories Blanched Almonds VS Carrots

Weight per 300 calories

• Blanched Almonds: 50.8g
• Carrots: 732g

Blanched Almonds have 14.4 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Carrots	8%	5%	87%

Macro Nutrients

	Blanched Almonds	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	4.3% 0.73g	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% 70g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 26.3g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	54% 20.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	17.5% 646g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 5 times more Vitamin B1, 4 times more Vitamin B3, 12.5 times more Vitamin B5, 17.3 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Carrots have similar amounts of Vitamin B2 per 300 kcal.
• Both Blanched Almonds as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Carrots:

• Blanched Almonds have 1.6 times more Copper and 1.6 times more Magnesium than Raw Carrots.
• While Raw Carrots contain 2 times more Calcium, 1.3 times more Iron, 7 times more Potassium, 52.3 times more Sodium and 281.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Carrots have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.
• Both Blanched Almonds as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 15.2 times more Fat, 8.6 times more Saturated Fat, 8.6 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 7.4 times more Carbohydrate, 14.7 times more Sugars, more Fructose and 4.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.