Comparing Nutrients in 7 ounces Cooked Frozen Carrots with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots with Salt	6%	16%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Frozen Carrots with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	27% 35g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 8.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	55% 21g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	187% 1679μg	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	5.65% 0.073mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18% 0.23mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	13% 1.05mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots with Salt VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots with Salt 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 Cooked Frozen Carrots with Salt vs Oil Roasted Almonds:

• 7 ounces of Cooked Frozen Carrots with Salt have more Vitamin A, 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, 21.1 times more Vitamin B2, 8.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 25.7 times more Vitamin E than Boiled Frozen Carrots, drained with Salt.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Frozen Carrots, drained with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots with Salt vs Oil Roasted Almonds:

• 7 ounces of Cooked Frozen Carrots with Salt have 295 times more Sodium and 32.3 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 8.3 times more Calcium, 11.6 times more Copper, 6.9 times more Iron, 24.9 times more Magnesium, 14.7 times more Manganese, 15 times more Phosphorus, 3.6 times more Potassium, 6.8 times more Selenium and 8.8 times more Zinc than Boiled Frozen Carrots, drained with Salt.
• 7 ounces of Cooked Frozen Carrots with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 16.4 times more Energy, 81.1 times more Fat, 31.9 times more Saturated Fat, 42.5 times more Omega 6, 2.3 times more Carbohydrate, 3.2 times more Fiber and 36.6 times more Protein than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled Frozen Carrots, drained with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.