Comparing Nutrients in 14 ounces Snacks, KRAFT, CORNNUTS, plain VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Boiled Carrots	Recommended Dietary Allowance
Energy	61% 1770kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	72% 27.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	46.7% 0.61mg	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	0% 0μg	14% 55.6μg	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	16% 14.3mg	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	52.4% 7.86mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.8% 37μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	83% 6.63mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	26.7% 0.62mg	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	156% 1091mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	107% 58.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	149% 2238mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, KRAFT, CORNNUTS, plain vs Boiled Carrots:

• Snacks, KRAFT, CORNNUTS, plain have 3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.9 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.6 times more Vitamin B1, more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, KRAFT, CORNNUTS, plain vs Boiled Carrots:

• Snacks, KRAFT, CORNNUTS, plain have 6.8 times more Copper, 4.9 times more Iron, 11.3 times more Magnesium, 2.9 times more Manganese, 9.2 times more Phosphorus, 21.1 times more Selenium, 9.7 times more Sodium and 8.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium and 69.4 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Boiled and Drained Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, KRAFT, CORNNUTS, plain have 12.7 times more Energy, 86.9 times more Fat, 81 times more Saturated Fat, 58 times more Omega 3, 34.6 times more Omega 6, 8.7 times more Carbohydrate, 2.3 times more Fiber and 11.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.7 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.