Comparing Nutrients in 100 grams Boiled Carrots VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Almond Flour	17%	73%	10%

Macro Nutrients

	Boiled Carrots	Almond Flour	Recommended Dietary Allowance
Energy	1.2% 35kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	12.5% 16g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	NA	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Almond Flour	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.5% 14μg	9.45% 37.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4% 3.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Almond Flour	Recommended Dietary Allowance
Calcium	3% 30mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.3% 30mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Almond Flour per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Almond Flour:

• 100 grams of Boiled Carrots have 1.5 times more Vitamin B6 than Almond Flour.
• While 100 g of Almond Flour contain 1.7 times more Vitamin B1, 17 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs Almond Flour:

• 100 grams of Boiled Carrots have 64.9 times more Sodium and 20.9 times more Water than Almond Flour.
• While 100 g of Almond Flour contain 7.7 times more Calcium, 57.4 times more Copper, 9.5 times more Iron, 25.1 times more Magnesium, 11.7 times more Manganese, 17.1 times more Phosphorus, 2.8 times more Potassium and 14 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Almond Flour lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond Flour contain 278.9 times more Fat, 2 times more Carbohydrate, 3.1 times more Fiber and 34.5 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Protein