Comparing Nutrients in 1 pound Rice and Wheat cereal bar VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Rice and Wheat cereal bar	Carrots	Recommended Dietary Allowance
Energy	64% 1855kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41.2g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	52.5% 8.92g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	199% 144g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	258% 3.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	317% 4.12mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	21.5% 86μg	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	29.7% 26.8mg	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	89% 13.3mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Carrots	Recommended Dietary Allowance
Calcium	14% 141mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	145% 11.6mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	277% 6.4mg	28.2% 0.65mg	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	88% 617mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	205% 113μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	73.4% 8.07mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice and Wheat cereal bar vs Carrots:

• Rice and Wheat cereal bar has 10.3 times more Vitamin B1, 13.3 times more Vitamin B2, 9.2 times more Vitamin B3, 6.6 times more Vitamin B6 and 4.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 4.3 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and 11 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice and Wheat cereal bar vs Carrots:

• Rice and Wheat cereal bar has 4.1 times more Copper, 8.5 times more Iron, 3.8 times more Magnesium, 9.8 times more Manganese, 3.9 times more Phosphorus, 249 times more Selenium, 6.2 times more Sodium and 7.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Potassium and 11.8 times more Water than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Raw Carrots have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rice and Wheat cereal bar has 10 times more Energy, 37.9 times more Fat, 41 times more Omega 3, 19.7 times more Omega 6, 7.6 times more Carbohydrate, 6.7 times more Sugars and 9.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.