Comparing Nutrients in 500 calories Boiled CarrotsVS Almonds

Weight per 500 calories

Boiled Carrots

1429g

Almonds

86.4g

Almonds have 16.5 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.65%2.57g

Fat

44.5%43g

2.57 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g

Saturated Fat

10.3%3.3g

0.43 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.89%0.014g

Omega 3

0.16%0.003g

0.014 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.3%1.24g

Omega 6

62.6%10.6g

1.24 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%117g

Carbohydrate

14.3%18.6g

117 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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68%49.3g

Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

49.3 gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.1%5.14g

Fructose

0.13%0.095g

≤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]

5.14 gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.7g

Glucose

%0.15g

5.7 gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%38.6g

Sucrose

%3.4g

38.6 gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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113%43g

Fiber

28.4%10.8g

43 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.4%11g

Protein

32.6%18.3g

11 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Carrotsvs Almonds

1352%12171μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12171 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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78.6%0.94mg

Vitamin B1

14.8%0.18mg

Thiamine

0.94 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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48.4%0.63mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.63 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57.6%9.2mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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66.3%3.3mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

3.3 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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168%2.2mg

Vitamin B6

9.1%0.12mg

Pyridoxine

2.2 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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50%200μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

200 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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57%51.4mg

Vitamin C

0%0mg

Ascorbic acid

51.4 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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98%14.7mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

14.7 mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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163%196μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

196 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Carrotsvs Almonds

43%429mg

Calcium

23.2%232mg

429 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg

Copper

99%0.89mg

0.24 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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17%679μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

679 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60.7%4.86mg

Iron

40%3.2mg

4.86 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg

Magnesium

55.5%233mg

143 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg

Manganese

82%1.9mg

2.2 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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61.2%429mg

Phosphorus

59.3%415mg

429 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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99%3357mg

Potassium

18.6%633mg

3357 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg

Selenium

6.44%3.54μg

10 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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55.2%829mg

Sodium

0.058%0.86mg

829 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.86mg

Zinc

24.5%2.7mg

2.86 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35%1288g

Water

0.1%3.8g

1288 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Carrots vs Almonds:

Boiled and Drained Carrots have more Vitamin A, 5.3 times more Vitamin B1, 2.9 times more Vitamin B3, 8.1 times more Vitamin B5, 18.5 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 1.6 times more Vitamin B2 and 1.5 times more Vitamin E than Boiled and Drained Carrots.
Both Boiled and Drained Carrots as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Almonds:

Boiled and Drained Carrots have 1.8 times more Calcium, 1.5 times more Iron, 5.3 times more Potassium, 2.8 times more Selenium, 959.5 times more Sodium and 338.2 times more Water than Almonds.
While Almonds contain 3.7 times more Copper and 1.6 times more Magnesium than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Almonds have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have 6.3 times more Carbohydrate, 13.1 times more Sugars, 54.1 times more Fructose and 4 times more Fiber than Almonds.
While Almonds contain 16.8 times more Fat, 7.7 times more Saturated Fat, 8.6 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Almonds have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Carrots as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltAlmondsVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: