Comparing Nutrients in 300 calories Candies, soft fruit and nut squares VS Cooked Frozen Carrots

Weight per 300 calories

• Candies, soft fruit and nut squares: 77g
• Cooked Frozen Carrots: 811g

Candies, soft fruit and nut squares have 10.5 times more energy per 100g than Cooked Frozen Carrots. It has high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 56.8g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	48.8% 35.3g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	4.86% 1.85g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	3.17% 1.78g	8.4% 4.7g	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	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.86% 0.14mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	52.4% 0.68mg	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	2.3% 9.23μg	22.3% 89μg	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	0.17% 0.15mg	20.7% 18.6mg	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	0.51% 0.077mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	92% 110μg	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	1.3% 13mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	74% 0.66mg	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	8.94% 0.72mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	4.58% 19.2mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	59% 1.35mg	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	5.93% 41.5mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	1.86% 63mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	1.96% 1.08μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	19.8% 732g	3700g per day for Men 19-50 years

Candies, Soft Fruit And Nut Squares VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Candies, soft fruit and nut squares or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Candies, soft fruit and nut squares vs Cooked Frozen Carrots:

• 300 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 6.7 times more Vitamin B1, 10 times more Vitamin B2, 24.6 times more Vitamin B3, 16.4 times more Vitamin B5, 10.8 times more Vitamin B6, 9.7 times more Vitamin B9, 121.2 times more Vitamin C, 106.5 times more Vitamin E and 358.4 times more Vitamin K than Candies, soft fruit and nut squares.
• 300 calories of Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, 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 300 calories.

Comparing minerals per 300 calories for Candies, soft fruit and nut squares vs Cooked Frozen Carrots:

• 300 kcal of Boiled and Drained Frozen Carrots contain 21.7 times more Calcium, 2.9 times more Copper, 6 times more Iron, 4.6 times more Magnesium, 3.3 times more Manganese, 6.1 times more Phosphorus, 24.7 times more Potassium, 4.5 times more Selenium, 4.7 times more Sodium, 7 times more Zinc and 68.6 times more Water than Candies, soft fruit and nut squares.
• 300 calories of Candies, soft fruit and nut squares lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Candies, soft fruit and nut squares have 1.3 times more Fat, 2.8 times more Omega 3 and 1.8 times more Omega 6 than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 14.5 times more Fiber and 2.6 times more Protein than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Candies, soft fruit and nut squares provide inadequate amounts of Fiber and Protein