Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Almond Oil

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Almond Oil	0%	100%	0%

Macro Nutrients

	Canned Carrots with Salt	Almond Oil	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	0% 0g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	0% 0g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Almond Oil	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0% 0mg	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	4.47% 18μg	0% 0μg	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	5.95% 5.36mg	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	9.8% 1.47mg	519% 77.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Almond Oil	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	0% 0mg	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	16% 1.27mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	6.8% 47.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	0% 0mg	11mg per day for Men 19-50 years
Water	5% 184g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Almond Oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Almond Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Almond Oil:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Almond Oil.
• While 7 oz of Almond Oil contain 53 times more Vitamin E than Drained Canned Carrots with Salt.
• 7 ounces of Almond Oil have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Almond Oil have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Almond Oil:

• 7 ounces of Canned Carrots with Salt have more Calcium, more Copper, more Iron, more Phosphorus, more Potassium, more Sodium, more Zinc and more Water than Almond Oil.
• 7 ounces of Almond Oil lack sufficient amounts of Calcium, Copper, Iron, Phosphorus, Potassium and Zinc
• Both Drained Canned Carrots with Salt as well as Almond Oil lack sufficient amounts of Magnesium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have more Carbohydrate, more Sugars and more Fiber than Almond Oil.
• While 7 oz of Almond Oil contain 35.4 times more Energy, 526.3 times more Fat, 227.8 times more Saturated Fat and 220.3 times more Omega 6 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6
• 7 ounces of Almond Oil provide inadequate amounts of Carbohydrate and Fiber
• Both Drained Canned Carrots with Salt as well as Almond Oil provide inadequate amounts of Omega 3 and Protein in seven ounces.