Comparing Nutrients in 1 pound Candies, soft fruit and nut squares VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Candies, soft fruit and nut squares	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	61% 1769kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	373% 5.96g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	27% 35g	130g per day for Men 19-50 years
Sugars	287% 208g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	39.4% 15g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	29.3% 0.38mg	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	13.6% 54.4μg	12.5% 50μg	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	1% 0.91mg	11.6% 10.4mg	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	3.02% 0.45mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	7.7% 77mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	41.3% 0.37mg	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	52.7% 4.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	33% 0.76mg	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	35% 245mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.7% 63g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, soft fruit and nut squares versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, soft fruit and nut squares vs Cooked Frozen Carrots:

• 1 pound of Candies, soft fruit and nut squares has 1.6 times more Vitamin B1 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 11.5 times more Vitamin C, 10.1 times more Vitamin E and 34 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Candies, soft fruit and nut squares as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Candies, soft fruit and nut squares vs Cooked Frozen Carrots:

• 1 pound of Candies, soft fruit and nut squares has 3.7 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Selenium, 2.2 times more Sodium and 1.5 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.1 times more Calcium, 2.3 times more Potassium and 6.5 times more Water than Candies, soft fruit and nut squares.
• 1 pound of Candies, soft fruit and nut squares lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, soft fruit and nut squares has 10.5 times more Energy, 14 times more Fat, 7.5 times more Saturated Fat, 29.9 times more Omega 3, 19.1 times more Omega 6, 9.5 times more Carbohydrate, 11.3 times more Sugars and 4 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.4 times more Fiber than Candies, soft fruit and nut squares.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein