Comparing Nutrients in 1 kilogram Carrots VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Carrots	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	14% 410kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	118% 38g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	198% 3.17g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	605% 103g	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	397% 516g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	41.4% 30g	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	347% 132g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, oriental mix, rice-based	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	259% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	55.4% 0.72mg	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	95% 380μg	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	3.33% 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	44% 6.6mg	373% 56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	33% 330mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	149% 1.34mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	553% 12.7mg	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	374% 2620mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	275% 4130mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	24% 883g	0.69% 25.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Snacks, oriental mix, rice-based:

• Raw Carrots have more Vitamin A, 1.9 times more Vitamin B6, 19.7 times more Vitamin C and 5.5 times more Vitamin K than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 4.7 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B9 and 8.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Snacks, oriental mix, rice-based:

• Raw Carrots have 34.6 times more Water than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 1.6 times more Calcium, 3 times more Copper, 8.1 times more Iron, 9.8 times more Magnesium, 8.9 times more Manganese, 7.5 times more Phosphorus, 81 times more Selenium, 6 times more Sodium and 11.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Snacks, oriental mix, rice-based have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.6 times more Sugars than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 12.3 times more Energy, 106.6 times more Fat, 118.3 times more Saturated Fat, 158.5 times more Omega 3, 102.9 times more Omega 6, 5.4 times more Carbohydrate, 4.7 times more Fiber and 18.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.