Comparing Nutrients in 5 ounces Shelf Stable Unsweetened Almond Milk VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.43% 1.86g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	6.75% 4.9g	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	0.7% 0.51g	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	% 0g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 3.83g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	11% 4.25g	38g per day for Men 19-50 years
Protein	1% 0.57g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.8% 1.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.35% 1.4μg	4.96% 20μg	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	5.67% 5.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.7% 58IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 8.97mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Calcium	26% 261mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	4.96% 0.4mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	9.55% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.82% 12.8mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Shelf Stable Unsweetened Almond Milk vs Boiled Carrots:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 6.1 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin B1, 4.4 times more Vitamin B2, 9.2 times more Vitamin B3, 23.2 times more Vitamin B5, more Vitamin B6, 14 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Shelf Stable Unsweetened Almond Milk vs Boiled Carrots:

• Shelf Stable Unsweetened Almond Milk has 6.1 times more Calcium and 1.2 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Magnesium, 3.9 times more Manganese, 3.3 times more Phosphorus, 3.5 times more Potassium, 7 times more Selenium and 3.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Boiled and Drained Carrots have similar amounts of Copper, Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Shelf Stable Unsweetened Almond Milk has 2.9 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Energy, 6.3 times more Carbohydrate, 4.3 times more Sugars, 15 times more Fiber and 1.9 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.