Comparing Nutrients in 14 ounces Boiled Carrots VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Boiled Carrots	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	4.8% 139kcal	64.5% 1869kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	81% 78.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	280% 47.6g	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	197% 256g	130g per day for Men 19-50 years
Sugars	19% 13.7g	156% 113g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	55.4% 21g	38g per day for Men 19-50 years
Protein	5.4% 3g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	39.2% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	26% 0.34mg	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	23% 91μg	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	16% 14.3mg	3.97% 3.57mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	12% 119mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	307% 7.05mg	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	157% 1099mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	117% 64.3μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Snacks, granola bars, hard, plain:

• Boiled and Drained Carrots have 426 times more Vitamin A, 1.8 times more Vitamin B6 and 4 times more Vitamin C than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, granola bars, hard, plain have similar amounts of Vitamin K per 14 oz.
• Both Boiled and Drained Carrots as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Snacks, granola bars, hard, plain:

• Boiled and Drained Carrots have 23.1 times more Water than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 2 times more Calcium, 23.1 times more Copper, 8.7 times more Iron, 9.7 times more Magnesium, 11.5 times more Manganese, 9.2 times more Phosphorus, 1.4 times more Potassium, 23.1 times more Selenium, 5.1 times more Sodium and 10.2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, hard, plain contain 13.5 times more Energy, 110 times more Fat, 79 times more Saturated Fat, 60 times more Omega 3, 137.8 times more Omega 6, 7.8 times more Carbohydrate, 8.3 times more Sugars, 1.8 times more Fiber and 13.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.