Comparing Nutrients in 300 calories Snacks, crisped rice bar, almond VS Carrots

Weight per 300 calories

• Snacks, crisped rice bar, almond: 65.5g
• Carrots: 732g

Snacks, crisped rice bar, almond have 11.2 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Snacks, crisped rice bar, almond or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, almond	6%	39%	55%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, crisped rice bar, almond	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	6.2% 2.36g	54% 20.5g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, almond	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.2% 0.87mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.5% 0.98mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.36mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	34.8% 139μg	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	8.37% 7.53mg	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, almond	Carrots	Recommended Dietary Allowance
Calcium	4.85% 48.5mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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% 4.16mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11% 46.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	45.5% 1.05mg	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	15.6% 109mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	10.2% 153mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, crisped rice bar, almond vs Carrots:

• Snacks, crisped rice bar, almond have 1.8 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Carrots.
• While Raw Carrots contain 5.5 times more Vitamin B5, more Vitamin B9 and 5.7 times more Vitamin C than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Raw Carrots have similar amounts of Vitamin B6 per 300 kcal.
• Both Snacks, crisped rice bar, almond as well as Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, crisped rice bar, almond vs Carrots:

• Snacks, crisped rice bar, almond have 1.9 times more Iron and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 5 times more Calcium, 2 times more Copper, 1.9 times more Magnesium, 2.3 times more Phosphorus, 15.6 times more Potassium, 3.3 times more Sodium and 147.2 times more Water than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Raw Carrots have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, crisped rice bar, almond have 7.6 times more Fat, 10.5 times more Saturated Fat, 13.9 times more Omega 3 and 6.6 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.7 times more Carbohydrate, 8.7 times more Fiber and 1.5 times more Protein than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Snacks, crisped rice bar, almond as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.