Comparing Nutrients in 5 ounces Roasted Almonds VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Roasted Almonds	Boiled Carrots	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	6.75% 4.9g	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	0.02% 0.014g	0.7% 0.51g	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	% 0.014g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 3.83g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	53% 29.7g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	226% 34mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Carrots	Recommended Dietary Allowance
Calcium	38% 380mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	66% 5.3mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	9.55% 0.22mg	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	95% 668mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Boiled Carrots:

• Dry Roasted Almonds have 27.2 times more Vitamin B2, 5.6 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B9 and 23.2 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Boiled Carrots:

• Dry Roasted Almonds have 8.9 times more Calcium, 64.6 times more Copper, 11 times more Iron, 27.9 times more Magnesium, 14.4 times more Manganese, 15.7 times more Phosphorus, 3 times more Potassium, 2.9 times more Selenium and 16.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 19.3 times more Sodium and 37.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 17.1 times more Energy, 291.9 times more Fat, 136.4 times more Saturated Fat, 148.8 times more Omega 6, 2.6 times more Carbohydrate, 1.4 times more Sugars, 3.6 times more Fiber and 27.6 times more Protein than Boiled and Drained Carrots.
• Both Dry Roasted Almonds as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.