Comparing Nutrients in 500 calories Baby Carrots VS Roasted Almonds

Weight per 500 calories

• Baby Carrots: 1429g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 17.1 times more energy per unit of mass than Raw Baby Carrots, which is very high in comparison to other foods. Baby Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Baby Carrots or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	7.14% 0.11g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	94% 68g	5.6% 4.06g	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	19.7% 14.3g	0.012% 0.008g	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	% 15g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 39g	% 3.97g	g per day for Men 19-50 years
Fiber	109% 41.4g	24% 9.1g	38g per day for Men 19-50 years
Protein	16.3% 9.14g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1095% 9857μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.6% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	8.75% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 386μg	11.5% 46μg	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	41.3% 37mg	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	NA	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 134μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Calcium	45.7% 457mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	102% 0.92mg	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	159% 12.7mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	81% 1.87mg	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	57% 400mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	100% 3386mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	74.3% 1114mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	35% 1291g	0.054% 2g	3700g per day for Men 19-50 years

Baby Carrots VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baby Carrots or Roasted Almonds?

Lets compare vitamin content per 500 calories of Baby Carrots vs Roasted Almonds:

• 500 calories of Baby Carrots have more Vitamin A, 6.7 times more Vitamin B1, 2.6 times more Vitamin B3, 21.3 times more Vitamin B5, 13.2 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.9 times more Vitamin B2 than Raw Baby Carrots.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Baby Carrots as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baby Carrots vs Roasted Almonds:

• 500 calories of Baby Carrots have 2 times more Calcium, 1.6 times more Copper, 4.1 times more Iron, 5.7 times more Potassium, 7.7 times more Selenium, 444.2 times more Sodium and 640.5 times more Water than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.6 times more Magnesium than Raw Baby Carrots.
• Both Baby Carrots and Roasted Almonds contain similar levels of Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baby Carrots have 6.7 times more Carbohydrate, 16.7 times more Sugars, 1708.6 times more Fructose and 4.5 times more Fiber than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 23.7 times more Fat, 10.4 times more Saturated Fat, 13.3 times more Omega 6 and 1.9 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Baby Carrots provide inadequate amounts of Omega 6
• Both Raw Baby Carrots as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.