Comparing Nutrients in 1 kilogram Carrots VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Carrots	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	14% 410kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	177% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	553% 719g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	8.4% 6.1g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	182% 69g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	73.2% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	0% 0μg	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	65.6% 59mg	0% 0mg	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	44% 6.6mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	77.5% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	33% 330mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	NA	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	37.5% 3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	269% 1130mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	198% 4.55mg	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	50% 350mg	393% 2750mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	376% 5640mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	162% 18mg	11mg per day for Men 19-50 years
Water	24% 883g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Snacks, KRAFT, CORNNUTS, plain:

• Raw Carrots have more Vitamin A, 1.6 times more Vitamin B1, more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Snacks, KRAFT, CORNNUTS, plain:

• Raw Carrots have 3.7 times more Calcium and 67.9 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 2.6 times more Copper, 5.6 times more Iron, 9.4 times more Magnesium, 3.2 times more Manganese, 7.9 times more Phosphorus, 148 times more Selenium, 8.2 times more Sodium and 7.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 7.8 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 10.9 times more Energy, 65.2 times more Fat, 75.9 times more Saturated Fat, 29 times more Omega 3, 30.1 times more Omega 6, 7.5 times more Carbohydrate, 2.5 times more Fiber and 9.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.