Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	5.06% 147kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	83.6% 81g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	161% 27.4g	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	198% 258g	130g per day for Men 19-50 years
Sugars	22.3% 16g	206% 149g	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	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	373% 3358μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	35% 0.46mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	111% 16.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	14% 139mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.069% 2.78μg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	196% 4.5mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 14 ounces of Cooked Frozen Carrots have 211.5 times more Vitamin A, 7.7 times more Vitamin C and 6.8 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 4.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and 4.1 times more Vitamin E than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 14 ounces of Cooked Frozen Carrots have 16.2 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.9 times more Calcium, 2.6 times more Copper, 2.2 times more Iron, 5 times more Magnesium, 6.8 times more Manganese, 5.2 times more Phosphorus, 24.3 times more Selenium, 4.6 times more Sodium and 3.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, granola bar, QUAKER, DIPPS, all flavors contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 13 times more Energy, 30 times more Fat, 72.4 times more Saturated Fat, 3.6 times more Omega 3, 23.9 times more Omega 6, 8.4 times more Carbohydrate, 9.2 times more Sugars and 13 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, granola bar, QUAKER, DIPPS, all flavors offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein