Comparing Nutrients in 1 kilogram Boiled Carrots VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Boiled Carrots	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	12% 350kcal	166% 4800kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	272% 87g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	405% 69g	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	500% 650g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	519% 376g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	947% 8520μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	78.6% 3.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	88.5% 1.15mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	279% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	30% 300mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	0.18% 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	42.5% 3.4mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	495% 11.4mg	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	231% 1620mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	265% 146μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	109% 12mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.5% 55.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled and Drained Carrots have 213 times more Vitamin A, 1.3 times more Vitamin B6, 12 times more Vitamin C and 6.9 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B12 and 4.1 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Carrots as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Boiled and Drained Carrots have 67.9 times more Fluoride and 16.2 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.2 times more Calcium, 12.8 times more Copper, 3.4 times more Iron, 5.5 times more Magnesium, 7.3 times more Manganese, 5.4 times more Phosphorus, 20.9 times more Selenium, 4.6 times more Sodium and 6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, QUAKER, DIPPS, all flavors contain 13.7 times more Energy, 113.4 times more Fat, 289.8 times more Saturated Fat, 159 times more Omega 3, 79.2 times more Omega 6, 7.9 times more Carbohydrate, 10.9 times more Sugars and 9.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Carrots as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.