Comparing Nutrients in 5 ounces Dry Carrot VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Energy	16.7% 483kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.8% 113g	23% 29.8g	130g per day for Men 19-50 years
Sugars	76% 55g	9.5% 6.9g	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	NA	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	88% 33.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	539% 4852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	15% 0.19mg	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	19.5% 78μg	19.5% 78μg	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	23% 20.7mg	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	51.5% 7.73mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Calcium	30% 301mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.52mg	173% 1.56mg	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	69.6% 5.57mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	68.8% 1.6mg	138% 3.16mg	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	70% 490mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Carrot VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Carrot versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Carrot vs Roasted Almonds:

• 5 ounces of Dry Carrot have more Vitamin A, 6.9 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin B5, 7.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.9 times more Vitamin B2 and 4.4 times more Vitamin E than Dehydrated Carrot.
• Both Dry Carrot and Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dehydrated Carrot as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Carrot vs Roasted Almonds:

• 5 ounces of Dry Carrot have 3.6 times more Potassium, 4.3 times more Selenium and 91.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.3 times more Calcium, 3 times more Copper, 2.4 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Dehydrated Carrot.
• Both Dry Carrot and Roasted Almonds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Carrot have 9.5 times more Omega 3, 3.8 times more Carbohydrate, 8 times more Sugars and 2.2 times more Fiber than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.8 times more Energy, 35.3 times more Fat, 16 times more Saturated Fat, 20.4 times more Omega 6 and 2.6 times more Protein than Dehydrated Carrot.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3