Comparing Nutrients in 14 ounces Snacks, corn cakes VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, corn cakes	Carrots	Recommended Dietary Allowance
Energy	53% 1536kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 331g	29.2% 38g	130g per day for Men 19-50 years
Sugars	128% 93g	26% 19g	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	NA	3% 2.2g	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	20% 7.54g	29.2% 11g	38g per day for Men 19-50 years
Protein	57.4% 32g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Carrots	Recommended Dietary Allowance
Vitamin A	31% 278μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	19% 75.4μg	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	0% 0mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	69.5% 5.56mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	313% 7.2mg	24.7% 0.57mg	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	89% 623mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	129% 1937mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn cakes vs Carrots:

• Snacks, corn cakes have 3.8 times more Vitamin B1, 5.2 times more Vitamin B3 and 3 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 11.9 times more Vitamin A, more Vitamin C and more Vitamin K than Snacks, corn cakes.
• Both Snacks, corn cakes and Raw Carrots have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Snacks, corn cakes as well as Raw Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn cakes vs Carrots:

• Snacks, corn cakes have 9.3 times more Copper, 4.7 times more Iron, 9.5 times more Magnesium, 12.7 times more Manganese, 4.5 times more Phosphorus, 99 times more Selenium, 7.1 times more Sodium and 8.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 2 times more Potassium and 19.2 times more Water than Snacks, corn cakes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn cakes have 9.4 times more Energy, 10 times more Fat, 13.1 times more Saturated Fat, 15 times more Omega 3, 8.9 times more Omega 6, 8.7 times more Carbohydrate, 5 times more Sugars and 8.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Fiber than Snacks, corn cakes.
• Both Snacks, corn cakes as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.