Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar: 73.5g

Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 17.7 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is very high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	6.3% 6.13g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	5.93% 0.095g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	7.78% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	44.3% 32g	29.6% 21.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.8% 23.5g	8.13% 3.1g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	5.48% 3.07g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Vitamin A	888% 7996μg	0.25% 2.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	6.9% 0.09mg	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	26% 104μg	3.13% 12.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.92% 0.022μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	0.41% 0.37mg	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	63.5% 9.52mg	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	40.4% 404mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	25% 0.23mg	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	84.8% 6.8mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	12.4% 52.2mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	44.4% 1.02mg	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	37.3% 261mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	4.84% 165mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	13.5% 7.43μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	8.22% 0.9mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	0.12% 4.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Canned Carrots Solids and Liquids with Salt have 3624.7 times more Vitamin A, 1.8 times more Vitamin B1, 6.3 times more Vitamin B2, 7 times more Vitamin B3, 4.9 times more Vitamin B5, 16.3 times more Vitamin B6, 8.3 times more Vitamin B9, 71 times more Vitamin C, 5.8 times more Vitamin E and 62.1 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Calcium, 6 times more Copper, 6.1 times more Iron, 2.2 times more Magnesium, 5.7 times more Manganese, 2.3 times more Phosphorus, 13.7 times more Potassium, 13.6 times more Sodium, 4.2 times more Zinc and 264.8 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 1.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Carbohydrate, 1.5 times more Sugars, 7.6 times more Fiber and 2.5 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 3.4 times more Fat, 4.7 times more Saturated Fat and 1.8 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.