Comparing Nutrients in 100 calories Snacks, granola bars, soft, almond, confectioners coating VS Carrots

Weight per 100 calories

• Snacks, granola bars, soft, almond, confectioners coating: 22g
• Carrots: 244g

Snacks, granola bars, soft, almond, confectioners coating have 11.1 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Snacks, granola bars, soft, almond, confectioners coating or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	18% 23.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.47g	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	2.5% 0.95g	18% 6.83g	38g per day for Men 19-50 years
Protein	3.38% 1.9g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Carrots	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.87% 0.022mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.96μg	11.6% 46.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.3% 0.031μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.049% 0.044mg	16% 14.4mg	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	11% 1.67mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.33μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	8.23% 0.074mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.014% 0.55μg	0.2% 7.8μg	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	4.1% 0.33mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.97% 21mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	15% 0.35mg	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	6.03% 42mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.3mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	7.12% 107mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	0.052% 1.92g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, granola bars, soft, almond, confectioners coating vs Carrots:

• Snacks, granola bars, soft, almond, confectioners coating have more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 1853.3 times more Vitamin A, 7.2 times more Vitamin B1, 1.8 times more Vitamin B2, 8.3 times more Vitamin B3, 8 times more Vitamin B5, 21.3 times more Vitamin B6, 11.7 times more Vitamin B9, 327.4 times more Vitamin C and 97.7 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Raw Carrots have similar amounts of Vitamin E per 100 kcal.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Carrots have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Snacks, granola bars, soft, almond, confectioners coating vs Carrots:

• Snacks, granola bars, soft, almond, confectioners coating have 5.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.7 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 11.1 times more Potassium, 1.6 times more Sodium, 1.9 times more Zinc and 112.1 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Carrots have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, granola bars, soft, almond, confectioners coating have 7.5 times more Fat, 16 times more Saturated Fat and 3.3 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.8 times more Carbohydrate, 1.5 times more Sugars and 7.2 times more Fiber than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Raw Carrots have similar amounts of Energy and Protein per 100 kcal.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.