Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Canned Carrots with Salt	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	3.42% 99kcal	60% 1738kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	66.7% 64.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	142% 45.3g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	28.5% 4.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	220% 286g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	46% 17.5g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	17.7% 0.23mg	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	8.93% 35.7μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	9.92% 99mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	115% 1.04mg	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	31.8% 2.54mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	260% 6mg	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	13.6% 95mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.26% 9.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Snacks, granola bars, hard, chocolate chip:

• Drained Canned Carrots with Salt have 279 times more Vitamin A, 1.9 times more Vitamin B6 and 27 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 10 times more Vitamin B1, 3.3 times more Vitamin B2, 3.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Snacks, granola bars, hard, chocolate chip have similar amounts of Vitamin B3 per 14 oz.
• Both Drained Canned Carrots with Salt as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Snacks, granola bars, hard, chocolate chip:

• Drained Canned Carrots with Salt have 38.7 times more Water than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 3.1 times more Calcium, 2.5 times more Copper, 4.8 times more Iron, 9 times more Magnesium, 3.3 times more Manganese, 8.5 times more Phosphorus, 1.4 times more Potassium, 31.3 times more Selenium, 1.4 times more Sodium and 7.4 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, hard, chocolate chip contain 17.5 times more Energy, 85.8 times more Fat, 316.9 times more Saturated Fat, 4.5 times more Omega 3, 15.4 times more Omega 6, 13 times more Carbohydrate, 2.9 times more Fiber and 11.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.