Comparing Nutrients in 7 ounces Baby Carrots VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Baby Carrots	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	13% 9.45g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 5.4g	% 8.7g	g per day for Men 19-50 years
Fiber	15% 5.75g	55% 21g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	18% 0.23mg	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	13.4% 53.6μg	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	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Baby Carrots versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Baby Carrots have more Vitamin A, 1.8 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.1 times more Vitamin B1, 21.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Raw Baby Carrots.
• Both Baby Carrots and Oil Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Baby Carrots as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baby Carrots have 78 times more Sodium and 32.3 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 9.1 times more Calcium, 9.6 times more Copper, 4.1 times more Iron, 27.4 times more Magnesium, 16.3 times more Manganese, 16.6 times more Phosphorus, 2.9 times more Potassium, 4.6 times more Selenium and 18.1 times more Zinc than Raw Baby Carrots.
• 7 ounces of Baby Carrots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 17.3 times more Energy, 424.4 times more Fat, 183 times more Saturated Fat, 237.2 times more Omega 6, 2.1 times more Carbohydrate, 3.6 times more Fiber and 33.2 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Baby Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Baby Carrots as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.