Comparing Nutrients in 14 ounces Carrots VS Candies, sugar-coated almonds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Candies, sugar-coated almonds	8%	34%	58%

Macro Nutrients

	Carrots	Candies, sugar-coated almonds	Recommended Dietary Allowance
Energy	5.6% 163kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	208% 271g	130g per day for Men 19-50 years
Sugars	26% 19g	342% 248g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	26% 9.92g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Candies, sugar-coated almonds	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	15% 59.5μg	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	26% 23.4mg	0% 0mg	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	17.5% 2.6mg	327% 49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Candies, sugar-coated almonds	Recommended Dietary Allowance
Calcium	13% 131mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	258% 2.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	193% 4.45mg	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	20% 139mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Candies, sugar-coated almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Candies, sugar-coated almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Candies, sugar-coated almonds:

• 14 ounces of Carrots have more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, sugar-coated almonds.
• While 14 oz of Candies, sugar-coated almonds contain 4.7 times more Vitamin B2 and 18.7 times more Vitamin E than Raw Carrots.
• Both Carrots and Candies, sugar-coated almonds provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Candies, sugar-coated almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Carrots as well as Candies, sugar-coated almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Candies, sugar-coated almonds:

• 14 ounces of Carrots have 1.3 times more Potassium, 5.3 times more Sodium and 38.4 times more Water than Candies, sugar-coated almonds.
• While 14 oz of Candies, sugar-coated almonds contain 3 times more Calcium, 13 times more Copper, 6.3 times more Iron, 11.4 times more Magnesium, 7.8 times more Manganese, 4.7 times more Phosphorus, 17 times more Selenium and 6.5 times more Zinc than Raw Carrots.
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Candies, sugar-coated almonds contain 11.3 times more Energy, 74.7 times more Fat, 60.9 times more Saturated Fat, 39 times more Omega 6, 7.1 times more Carbohydrate, 13.2 times more Sugars and 10.8 times more Protein than Raw Carrots.
• Both Carrots and Candies, sugar-coated almonds offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Carrots as well as Candies, sugar-coated almonds provide inadequate amounts of Omega 3 in 14 ounces.