Comparing Nutrients in 500 calories Oil Roasted Almonds VS Canned Carrots with Salt

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Canned Carrots with Salt: 2000g

Oil Roasted Almonds have 24.3 times more energy per 100g than Canned Carrots with Salt. It has very high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Oil Roasted Almonds	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	85.2% 111g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	68.4% 49.6g	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	NA	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	79% 30g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	172% 2.24mg	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	5.56% 22.2μg	45% 180μg	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	60% 54mg	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	143% 21.4mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	231% 2.08mg	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	38% 3.03mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	391% 9mg	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	55% 384mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Canned Carrots with Salt:

• Oil Roasted Almonds have 1.4 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 4.8 times more Vitamin B1, 3.7 times more Vitamin B3, 14.3 times more Vitamin B5, 23 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Oil Roasted Almonds as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Canned Carrots with Salt:

• Oil Roasted Almonds have 1.4 times more Magnesium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Calcium, 2.6 times more Copper, 4.2 times more Iron, 4.4 times more Manganese, 1.3 times more Phosphorus, 6.2 times more Potassium, 2.4 times more Selenium, 5875.8 times more Sodium, 2.1 times more Zinc and 806 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 12 times more Fat, 4.8 times more Saturated Fat, 7 times more Omega 6 and 1.4 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Omega 3, 7.6 times more Carbohydrate, 13.2 times more Sugars and 3.5 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Drained Canned Carrots with Salt have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Almonds as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.