Comparing Nutrients in 500 calories Canned Carrot Juice VS Almonds

Weight per 500 calories

• Canned Carrot Juice: 1250g
• Almonds: 86.4g

Almonds have 14.5 times more energy per unit of mass than Canned Carrot Juice, which is very high in comparison to other foods. Canned Carrot Juice having low energy density.

Which food has more nutrients per 500 calories - Canned Carrot Juice or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Carrot Juice	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.88g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	67.4% 49g	5.2% 3.76g	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	NA	0.13% 0.095g	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	26.3% 10g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	21.2% 12g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Almonds	Recommended Dietary Allowance
Vitamin A	1328% 11950μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.83mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	9.5% 38μg	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	118% 106mg	0% 0mg	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	97% 14.5mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Almonds	Recommended Dietary Allowance
Calcium	30% 300mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	99% 0.89mg	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	72% 5.75mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	70.7% 1.63mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 525mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	30% 1111g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrot Juice vs Almonds:

• Canned Carrot Juice has more Vitamin A, 6.5 times more Vitamin B1, 1.5 times more Vitamin B3, 7 times more Vitamin B5, 22.9 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin E than Canned Carrot Juice.
• Both Canned Carrot Juice as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrot Juice vs Almonds:

• Canned Carrot Juice has 1.3 times more Calcium, 1.8 times more Iron, 1.3 times more Phosphorus, 5.8 times more Potassium, 2.1 times more Selenium, 955.4 times more Sodium and 291.7 times more Water than Almonds.
• While Almonds contain 1.5 times more Copper and 1.3 times more Magnesium than Canned Carrot Juice.
• Both Canned Carrot Juice and Almonds have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrot Juice has 43.4 times more Omega 3, 6.2 times more Carbohydrate and 13 times more Sugars than Almonds.
• While Almonds contain 23 times more Fat, 9.7 times more Saturated Fat, 14 times more Omega 6 and 1.5 times more Protein than Canned Carrot Juice.
• Both Canned Carrot Juice and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned Carrot Juice as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.