Comparing Nutrients in 100 calories Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Carrots

Weight per 100 calories

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds: 20.7g
• Carrots: 244g

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 11.8 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, trail mix, regular, with chocolate chips, unsalted nuts and seeds or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	1.03% 0.017g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	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	7.14% 9.28g	18% 23.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	18% 6.83g	38g per day for Men 19-50 years
Protein	5.24% 2.93g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Carrots	Recommended Dietary Allowance
Vitamin A	0.3% 2.7μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.054mg	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	3.36% 13.4μg	11.6% 46.3μg	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	0.3% 0.27mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Carrots	Recommended Dietary Allowance
Calcium	2.25% 22.5mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.76% 0.7mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	7.92% 33.3mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	9.54% 0.22mg	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	11.4% 80mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	3.94% 134mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.58mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	0.037% 1.36g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Carrots:

• Raw Carrots contain 758.2 times more Vitamin A, 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5, 6.3 times more Vitamin B6, 3.5 times more Vitamin B9 and 53.6 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Raw Carrots have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Carrots:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 1.6 times more Copper than Raw Carrots.
• While Raw Carrots contain 3.6 times more Calcium, 1.6 times more Manganese, 5.8 times more Potassium, 30.2 times more Sodium and 157.9 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Raw Carrots have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 11.3 times more Fat, 16.1 times more Saturated Fat, 3.4 times more Omega 3, 9.5 times more Omega 6 and 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.5 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds and Raw Carrots have similar amounts of Energy per 100 kcal.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.