Comparing Nutrients in 5 ounces Blanched Almonds VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	29% 836kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	8.43% 11g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.043g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 4.88g	g per day for Men 19-50 years
Fiber	37% 14g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	54% 30.3g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	9.16% 0.12mg	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	17.4% 69.5μg	3.9% 15.6μg	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	3.62% 3.26mg	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	224% 33.7mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	13% 0.12mg	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	58% 4.65mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	10.3% 0.24mg	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	97% 682mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cooked Frozen Carrots:

• 5 ounces of Blanched Almonds have 6.4 times more Vitamin B1, 19.2 times more Vitamin B2, 8.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 4.5 times more Vitamin B9 and 23.5 times more Vitamin E than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cooked Frozen Carrots:

• 5 ounces of Blanched Almonds have 6.7 times more Calcium, 12.5 times more Copper, 6.2 times more Iron, 24.4 times more Magnesium, 11 times more Manganese, 15.5 times more Phosphorus, 3.4 times more Potassium, 5.3 times more Selenium and 8.5 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 3.1 times more Sodium and 20 times more Water than Blanched Almonds.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 15.9 times more Energy, 77.2 times more Fat, 32.9 times more Saturated Fat, 42.8 times more Omega 6, 2.4 times more Carbohydrate, 3 times more Fiber and 36.9 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 11 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Cooked Frozen Carrots offer comparable quantities of Sugars per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein