Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	5.06% 147kcal	60% 1738kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	66.7% 64.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	142% 45.3g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	23.6% 30.7g	220% 286g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	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	46% 17.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	11% 43.7μg	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	10% 9.13mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	14% 139mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	26.3% 2.1mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	17.6% 123mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.26% 9.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, granola bars, hard, chocolate chip per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Snacks, granola bars, hard, chocolate chip 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 bars, hard, chocolate chip:

• 14 ounces of Cooked Frozen Carrots have 423 times more Vitamin A, 1.4 times more Vitamin B6 and 23 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While 14 oz of Snacks, granola bars, hard, chocolate chip contain 6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.9 times more Vitamin B5 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, granola bars, hard, chocolate chip provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Snacks, granola bars, hard, chocolate chip:

• 14 ounces of Cooked Frozen Carrots have 37.6 times more Water than Snacks, granola bars, hard, chocolate chip.
• While 14 oz of Snacks, granola bars, hard, chocolate chip contain 2.2 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 6.5 times more Magnesium, 9 times more Manganese, 6.6 times more Phosphorus, 1.3 times more Potassium, 20.8 times more Selenium, 5.8 times more Sodium and 5.5 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 Snacks, granola bars, hard, chocolate chip contain 11.8 times more Energy, 24 times more Fat, 95.1 times more Saturated Fat, 4.2 times more Omega 6, 9.3 times more Carbohydrate, 1.3 times more Fiber and 12.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein