Comparing Nutrients in 5 ounces Almond paste VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Carrots	8%	5%	87%

Macro Nutrients

	Almond paste	Carrots	Recommended Dietary Allowance
Energy	22.4% 649kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	71% 51.4g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	18% 6.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	6.73% 27μg	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	0.16% 0.14mg	9.3% 8.36mg	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	128% 19mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Carrots	Recommended Dietary Allowance
Calcium	24.4% 244mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	28.3% 2.27mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	8.8% 0.2mg	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	52.2% 366mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almond paste vs Carrots:

• Almond paste has 1.2 times more Vitamin B1, 7.1 times more Vitamin B2, 1.4 times more Vitamin B3, 3.8 times more Vitamin B9 and 20.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.4 times more Vitamin B5, 3.8 times more Vitamin B6, 59 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almond paste vs Carrots:

• Almond paste has 5.2 times more Calcium, 10.1 times more Copper, 5.3 times more Iron, 10.8 times more Magnesium, 6 times more Manganese, 7.4 times more Phosphorus, 42 times more Selenium and 6.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 7.7 times more Sodium and 6.3 times more Water than Almond paste.
• Both Almond paste and Raw Carrots have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almond paste has 11.2 times more Energy, 115.6 times more Fat, 82.2 times more Saturated Fat, 99.5 times more Omega 3, 55.8 times more Omega 6, 5 times more Carbohydrate, 7.6 times more Sugars, 1.7 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Almond paste as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.