Comparing Nutrients in 7 ounces Plain Almond Butter VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Plain Almond Butter	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	42% 1218kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	8.46% 11g	130g per day for Men 19-50 years
Sugars	12% 8.8g	6.8% 4.92g	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% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	379% 114μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	4.47% 18μg	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	5.95% 5.36mg	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	320% 48mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	69% 689mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	23% 0.21mg	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	86.6% 6.93mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	39% 0.89mg	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	144% 1008mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	5% 184g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 2.3 times more Vitamin B1, 31.3 times more Vitamin B2, 5.7 times more Vitamin B3, 2.4 times more Vitamin B5, 5.9 times more Vitamin B9 and 32.7 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Plain Almond Butter no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Plain Almond Butter no Salt has 13.9 times more Calcium, 9 times more Copper, 5.5 times more Iron, 34.9 times more Magnesium, 4.7 times more Manganese, 21.2 times more Phosphorus, 4.2 times more Potassium, 6 times more Selenium and 12.7 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 34.6 times more Sodium and 56.7 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• Plain Almond Butter no Salt has 24.6 times more Energy, 292.1 times more Fat, 115.3 times more Saturated Fat, 172.2 times more Omega 6, 3.4 times more Carbohydrate, 1.8 times more Sugars, 6.9 times more Fiber and 32.8 times more Protein than Drained Canned Carrots with Salt.
• Both Plain Almond Butter no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.