Comparing Nutrients in 1 kilogram Candies, soft fruit and nut squares VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Candies, soft fruit and nut squares	Carrots	Recommended Dietary Allowance
Energy	134% 3900kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	822% 13g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	325% 55.3g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	73.7% 96g	130g per day for Men 19-50 years
Sugars	634% 460g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	63% 24g	73.7% 28g	38g per day for Men 19-50 years
Protein	41.3% 23g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	47.5% 190μg	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	2.22% 2mg	65.6% 59mg	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	6.67% 1mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	337% 3.03mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	116% 9.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	62% 1.43mg	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	77% 540mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.75% 139g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, soft fruit and nut squares vs Carrots:

• Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, 29.5 times more Vitamin C, 6.6 times more Vitamin E and 33 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, soft fruit and nut squares vs Carrots:

• Candies, soft fruit and nut squares have 6.7 times more Copper, 3.1 times more Iron, 2.1 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus, 14 times more Selenium, 1.9 times more Sodium and 2.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.9 times more Calcium, 3.9 times more Potassium and 6.4 times more Water than Candies, soft fruit and nut squares.

Comparison of macro-nutrients per 1 kilogram:

• Candies, soft fruit and nut squares have 9.5 times more Energy, 39.7 times more Fat, 28.1 times more Saturated Fat, 657.5 times more Omega 3, 55.3 times more Omega 6, 7.7 times more Carbohydrate, 9.7 times more Sugars and 2.5 times more Protein than Raw Carrots.
• Both Candies, soft fruit and nut squares and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Candies, soft fruit and nut squares as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.