Comparing Nutrients in 100 calories Dry Carrot VS Roasted Almonds

Weight per 100 calories

• Dry Carrot: 29.3g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 1.8 times more energy per unit of mass than Dehydrated Carrot, which is very high in comparison to other foods. Dry Carrot having high energy density.

Discover which food has more nutrients per 100 calories - Dry Carrot or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Dry Carrot	9%	4%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	18.2% 6.92g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	4.24% 2.38g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	112% 1004μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.62% 0.43mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.3mg	1.75% 0.023mg	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	4.03% 16μg	2.3% 9.2μg	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	4.76% 4.3mg	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	10.7% 1.6mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.4% 31.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Carrot	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.2% 62mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	20.4% 0.18mg	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	14.4% 1.15mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	16.2% 0.37mg	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	14.5% 101mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	22% 745mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	4.6% 2.52μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	5.38% 80.6mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.032% 1.17g	0.011% 0.4g	3700g per day for Men 19-50 years

Dry Carrot VS Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry Carrot or Roasted Almonds?

Lets compare vitamin content per 100 calories of Dry Carrot vs Roasted Almonds:

• 100 calories of Dry Carrot have more Vitamin A, 12.2 times more Vitamin B1, 3.2 times more Vitamin B3, 8 times more Vitamin B5, 13.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 1.6 times more Vitamin B2 and 2.5 times more Vitamin E than Dehydrated Carrot.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dehydrated Carrot as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dry Carrot vs Roasted Almonds:

• 100 calories of Dry Carrot have 1.4 times more Calcium, 1.8 times more Iron, 1.3 times more Phosphorus, 6.2 times more Potassium, 7.5 times more Selenium and 160.8 times more Sodium than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 1.7 times more Copper and 1.3 times more Magnesium than Dehydrated Carrot.
• Both Dry Carrot and Roasted Almonds contain similar levels of Manganese and Zinc per 100 calories.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dry Carrot have 6.6 times more Carbohydrate, 14 times more Sugars and 3.8 times more Fiber than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 20.1 times more Fat, 9.1 times more Saturated Fat, 11.6 times more Omega 6 and 1.5 times more Protein than Dehydrated Carrot.
• Both Dry Carrot and Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Dry Carrot provide inadequate amounts of Omega 6
• Both Dehydrated Carrot as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 100 calories.