Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Cooked Frozen Carrots	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	5.06% 147kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	60.3% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	160% 208g	130g per day for Men 19-50 years
Sugars	22.3% 16g	93% 67g	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	1.53% 1.1g	2.03% 1.47g	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	% 1.43g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 36.8g	g per day for Men 19-50 years
Fiber	34.5% 13g	45% 17g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	147% 82.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	373% 3358μg	165% 1484μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	916% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	920% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	733% 9.53mg	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	11% 43.7μg	1049% 4195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	300% 270mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	82.7% 496IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	14% 139mg	352% 3516mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	622% 5.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	26.3% 2.1mg	704% 56.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	311% 1306mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	447% 10.3mg	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	17.6% 123mg	445% 3116mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	351% 38.6mg	11mg per day for Men 19-50 years
Water	9.7% 358g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 14 ounces of Cooked Frozen Carrots have 2.3 times more Vitamin A than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 4 times more Vitamin B1, 81.1 times more Vitamin B2, 89.2 times more Vitamin B3, 91.4 times more Vitamin B5, 28.6 times more Vitamin B6, 96.1 times more Vitamin B9, more Vitamin B12, 29.6 times more Vitamin C, more Vitamin D, 8.3 times more Vitamin E and 3 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 14 ounces of Cooked Frozen Carrots have 9.6 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 25.3 times more Calcium, 17.2 times more Copper, 26.8 times more Iron, 29.9 times more Magnesium, 15.5 times more Manganese, 25.3 times more Phosphorus, 2.1 times more Potassium, 104.2 times more Selenium, 6.5 times more Sodium and 27.8 times more Zinc than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 10.9 times more Energy, 17.9 times more Fat, 46 times more Saturated Fat, 2.8 times more Omega 3, 8.9 times more Omega 6, 6.8 times more Carbohydrate, 4.1 times more Sugars, 1.3 times more Fiber and 35.8 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein