Comparing Nutrients in 7 ounces Baby Carrots VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	32% 41.7g	130g per day for Men 19-50 years
Sugars	13% 9.45g	13.3% 9.64g	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	2.74% 2g	0.027% 0.02g	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	% 2.06g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 5.4g	% 9.43g	g per day for Men 19-50 years
Fiber	15% 5.75g	57% 21.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	152% 1369μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	27.3% 109μg	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	5.73% 5.16mg	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	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	242% 2.2mg	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	22% 1.77mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	193% 4.43mg	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	7.94% 55.6mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baby Carrots vs Roasted Almonds:

• Raw Baby Carrots have more Vitamin A, 1.2 times more Vitamin B5, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Vitamin B1, 33.3 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Baby Carrots.
• Both Raw Baby Carrots as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baby Carrots vs Roasted Almonds:

• Raw Baby Carrots have 26 times more Sodium and 37.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.4 times more Calcium, 11 times more Copper, 4.2 times more Iron, 27.9 times more Magnesium, 14.8 times more Manganese, 16.8 times more Phosphorus, 3 times more Potassium, 2.2 times more Selenium and 19.5 times more Zinc than Raw Baby Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Baby Carrots have 100 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.1 times more Energy, 404.2 times more Fat, 177.9 times more Saturated Fat, 227.1 times more Omega 6, 2.5 times more Carbohydrate, 3.8 times more Fiber and 32.8 times more Protein than Raw Baby Carrots.
• Both Raw Baby Carrots and Dry Roasted Almonds have similar amounts of Sugars per 7 oz.
• Both Raw Baby Carrots as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.