Comparing Nutrients in 1 kilogram Boiled Carrots VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Boiled Carrots	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	12% 350kcal	136% 3930kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	146% 47g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	458% 596g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	377% 273g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	155% 59g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	947% 8520μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	825% 10.7mg	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	35% 140μg	538% 2150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1342% 32.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	214% 193mg	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	68.7% 10.3mg	685% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	30% 300mg	434% 4340mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	0.1% 4μg	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	42.5% 3.4mg	650% 52mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	482% 11mg	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	43% 300mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	439% 48.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Boiled and Drained Carrots have 17 times more Vitamin A and 8.1 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3.9 times more Vitamin B1, 4.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 7 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin B12, 5.4 times more Vitamin C and 10 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Boiled and Drained Carrots have 118.8 times more Fluoride and 9.6 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 14.5 times more Calcium, 46.5 times more Copper, 15.3 times more Iron, 8.6 times more Magnesium, 7.1 times more Manganese, 8.8 times more Phosphorus, 1.3 times more Potassium, 8.7 times more Selenium, 8.4 times more Sodium and 24.2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 11.2 times more Energy, 51.3 times more Fat, 156.2 times more Saturated Fat, 45 times more Omega 3, 14 times more Omega 6, 7.2 times more Carbohydrate, 7.9 times more Sugars, 2 times more Fiber and 23.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.