Comparing Nutrients in 14 ounces Boiled Carrots VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Boiled Carrots	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	4.8% 139kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	237% 308g	130g per day for Men 19-50 years
Sugars	19% 13.7g	248% 180g	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	1.97% 1.43g	41% 29.6g	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	% 1.6g	% 17g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 133g	g per day for Men 19-50 years
Fiber	31.3% 12g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	5.4% 3g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	485% 6.3mg	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	14% 55.6μg	314% 1254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	7.5% 6.75mg	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	27.3% 4.1mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	12% 119mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	0% 0μg	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	17% 1.35mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	NA	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	17% 119mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	9.67% 358g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, granola bar, fruit-filled, nonfat per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Boiled Carrots have 852 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin C, 4.7 times more Vitamin E and 10.5 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 1.6 times more Vitamin B2, 10.4 times more Vitamin B6, 22.6 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Boiled Carrots have 10 times more Calcium, 3.6 times more Sodium and 6.6 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 13.8 times more Copper, 11.8 times more Iron, 5 times more Magnesium, 4.1 times more Phosphorus, 11.9 times more Selenium and 7.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 9.8 times more Energy, 9.4 times more Carbohydrate, 13.1 times more Sugars, 20.7 times more Fructose, 2.5 times more Fiber and 7.8 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.