Comparing Nutrients in 14 ounces Carrots VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Carrots	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	5.6% 163kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	75.7% 24.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	262% 44.5g	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	137% 178g	130g per day for Men 19-50 years
Sugars	26% 19g	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	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	NA	38g per day for Men 19-50 years
Protein	6.6% 3.7g	101% 56.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	368% 3314μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	79% 1.03mg	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	64.5% 258μg	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	5.73% 5.16mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	13% 131mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	372% 3.35mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	183% 4.2mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.71% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Raw Carrots have 64.2 times more Vitamin A and 4.5 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 6.3 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• Raw Carrots have 2.6 times more Sodium and 13.4 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 3.3 times more Calcium, 18.8 times more Copper, 11.3 times more Iron, 13.4 times more Magnesium, 7.4 times more Manganese, 11.1 times more Phosphorus, 2 times more Potassium and 13.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 11.8 times more Energy, 132.9 times more Fat, 190.6 times more Saturated Fat, 40 times more Omega 3, 112.1 times more Omega 6, 4.7 times more Carbohydrate and 15.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.