Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Almond Oil

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Almond Oil	0%	100%	0%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Almond Oil	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	145% 24.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	0% 0g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	0% 0g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Almond Oil	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0% 0mg	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	2.83% 11.3μg	0% 0μg	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	3.15% 2.83mg	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	6.9% 1.03mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Almond Oil	Recommended Dietary Allowance
Calcium	4.4% 44mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	0% 0mg	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	9.2% 0.74mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	4.05% 28.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Almond Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Almond Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Almond Oil:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Almond Oil.
• While 5 oz of Almond Oil contain 53.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Almond Oil have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Almond Oil have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Almond Oil:

• 5 ounces of Canned Carrots with Liquids and Salt have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Sodium, more Zinc and more Water than Almond Oil.
• 5 ounces of Almond Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Almond Oil lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have more Carbohydrate, more Sugars and more Fiber than Almond Oil.
• While 5 oz of Almond Oil contain 38.4 times more Energy, 714.3 times more Fat, 328 times more Saturated Fat and 310.7 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Omega 6
• 5 ounces of Almond Oil provide inadequate amounts of Carbohydrate and Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Almond Oil provide inadequate amounts of Omega 3 and Protein in five ounces.