Comparing Nutrients in 1 pound 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	77.4% 2245kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	177% 56.7g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	98% 16.6g	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	216% 281g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	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	57.3% 21.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	62.4% 35g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	0% 0mg	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14.5% 145mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	142% 11.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	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	148% 1034mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	11% 410g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Snacks, granola bars, hard, almond 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 Snacks, granola bars, hard, almond vs Cooked Frozen Carrots:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein