Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, almond VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Snacks, granola bars, hard, almond	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	171% 4950kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	391% 125g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	215% 36.6g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	477% 620g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	126% 48g	87% 33g	38g per day for Men 19-50 years
Protein	138% 77g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	64.6% 0.84mg	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	30% 120μg	27.5% 110μg	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	0% 0mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	32% 320mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	313% 25mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	593% 13.7mg	72.6% 1.67mg	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	326% 2280mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	80.3% 2730mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.84% 31g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, hard, almond versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, almond vs Cooked Frozen Carrots:

• 1 kilogram of Snacks, granola bars, hard, almond has 9.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.7 times more Vitamin B5 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Cooked Frozen Carrots provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, granola bars, hard, almond as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, almond vs Cooked Frozen Carrots:

• 1 kilogram of Snacks, granola bars, hard, almond has 1.5 times more Copper, 4.7 times more Iron, 7.4 times more Magnesium, 8.2 times more Manganese, 7.4 times more Phosphorus, 1.4 times more Potassium, 25 times more Selenium, 4.3 times more Sodium and 4.5 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 29.1 times more Water than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Cooked Frozen Carrots contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, hard, almond has 13.4 times more Energy, 37.5 times more Fat, 104.3 times more Saturated Fat, 2.3 times more Omega 3, 12.7 times more Omega 6, 8 times more Carbohydrate, 1.5 times more Fiber and 13.3 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein