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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Plain Almond Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	30% 870kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	4.8% 3.5g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 6.15g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	53% 29.7g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	2.83% 11.3μg	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	3.15% 2.83mg	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	229% 34.3mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	49% 492mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	16.2% 0.15mg	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	62% 4.95mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	27.7% 0.64mg	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	103% 720mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	3.56% 132g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 2.2 times more Vitamin B1, 34.8 times more Vitamin B2, 7.5 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B9 and 33.2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Plain Almond Butter no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Plain Almond Butter no Salt has 11.2 times more Calcium, 9.1 times more Copper, 6.7 times more Iron, 31 times more Magnesium, 4.7 times more Manganese, 25.4 times more Phosphorus, 4.3 times more Potassium, 6 times more Selenium and 11.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 34.3 times more Sodium and 56.7 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 5 ounces:

• Plain Almond Butter no Salt has 26.7 times more Energy, 396.4 times more Fat, 166.1 times more Saturated Fat, 242.9 times more Omega 6, 3.5 times more Carbohydrate, 1.8 times more Sugars, 5.7 times more Fiber and 36.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Plain Almond Butter no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.