Comparing Nutrients in 500 calories AlmondsVS Dry Carrot

Weight per 500 calories

Almonds

86.4g

Dry Carrot

147g

Almonds have 1.7 times more energy per 100g than Dry Carrot. It has very high energy density when compared to other foods. Dehydrated Carrot having high energy density.

Which food has more nutrients per 500 calories - Almonds or Dry Carrot?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Dry Carrot

87%

500 kcal ▼

Macro Nutrients

Almondsvs Dry Carrot

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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44.5%43g

Fat

2.25%2.2g

43 gvs2.2 g

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

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10.3%3.3g

Saturated Fat

1.17%0.38g

3.3 gvs0.38 g

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

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0.16%0.003g

Omega 3

8.7%0.14g

0.003 gvs0.14 g

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

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62.6%10.6g

Omega 6

5.48%0.93g

10.6 gvs0.93 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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14.3%18.6g

Carbohydrate

89.7%117g

18.6 gvs117 g

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

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5.2%3.76g

Sugars

78.5%57g

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

3.76 gvs57 g

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

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

91%34.6g

10.8 gvs34.6 g

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

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32.6%18.3g

Protein

21.2%12g

18.3 gvs12 g

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

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Vitamins

Almondsvs Dry Carrot

0%0μg

Vitamin A

558%5019μg

RAE, retinol activity equivalents

0 μgvs5019 μg

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

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14.8%0.18mg

Vitamin B1

65.2%0.78mg

Thiamine

0.18 mgvs0.78 mg

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

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75.6%0.98mg

Vitamin B2

47%0.61mg

Riboflavin

0.98 mgvs0.61 mg

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

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19.5%3.12mg

Vitamin B3

60%9.63mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs9.63 mg

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

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8.13%0.41mg

Vitamin B5

43%2.16mg

Pantothenic acid

0.41 mgvs2.16 mg

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

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9.1%0.12mg

Vitamin B6

117%1.52mg

Pyridoxine

0.12 mgvs1.52 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

20%80.6μg

Folates and Folic Acid

38 μgvs80.6 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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0%0mg

Vitamin C

23.8%21.4mg

Ascorbic acid

0 mgvs21.4 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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148%22mg

Vitamin E

53.3%8mg

Tocopherols and Tocotrienols

22 mgvs8 mg

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

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0%0μg

Vitamin K

132%158μg

Phytomenadione or phylloquinone

0 μgvs158 μg

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

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Minerals

Almondsvs Dry Carrot

23.2%232mg

Calcium

31%311mg

232 mgvs311 mg

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

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99%0.89mg

Copper

60.3%0.54mg

0.89 mgvs0.54 mg

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

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Fluoride

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

NA μgvsNA μg

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

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40%3.2mg

Iron

72%5.76mg

3.2 mgvs5.76 mg

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

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55.5%233mg

Magnesium

41%173mg

233 mgvs173 mg

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

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82%1.9mg

Manganese

71%1.64mg

1.9 mgvs1.64 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

72.5%507mg

415 mgvs507 mg

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

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18.6%633mg

Potassium

110%3724mg

633 mgvs3724 mg

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

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6.44%3.54μg

Selenium

23%12.6μg

3.54 μgvs12.6 μg

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

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0.058%0.86mg

Sodium

27%403mg

0.86 mgvs403 mg

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

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24.5%2.7mg

Zinc

21%2.3mg

2.7 mgvs2.3 mg

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

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0.1%3.8g

Water

0.16%5.87g

3.8 gvs5.87 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 Almonds vs Dry Carrot:

Almonds have 1.6 times more Vitamin B2 and 2.8 times more Vitamin E than Dehydrated Carrot.
While Dehydrated Carrot contains more Vitamin A, 4.4 times more Vitamin B1, 3.1 times more Vitamin B3, 5.3 times more Vitamin B5, 12.9 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Dry Carrot:

Almonds have 1.6 times more Copper and 1.3 times more Magnesium than Dehydrated Carrot.
While Dehydrated Carrot contains 1.3 times more Calcium, 1.8 times more Iron, 5.9 times more Potassium, 3.6 times more Selenium and 466.9 times more Sodium than Almonds.
Both Almonds and Dehydrated Carrot have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 19.7 times more Fat, 8.7 times more Saturated Fat, 11.4 times more Omega 6 and 1.5 times more Protein than Dehydrated Carrot.
While Dehydrated Carrot contains 53.8 times more Omega 3, 6.3 times more Carbohydrate, 15.2 times more Sugars and 3.2 times more Fiber than Almonds.
Both Almonds and Dehydrated Carrot have similar amounts of Energy per 500 kcal.
Both Almonds as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsDry CarrotVS Blanched AlmondsAlmondsVS Canned Crushed TomatoesDry CarrotVS Canned Crushed Tomatoes

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Dry Carrot

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Dry Carrot?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: