Comparing Nutrients in 500 calories Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Carrots

Weight per 500 calories

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar): 108g
• Carrots: 1220g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 11.3 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 500 calories - Breakfast bars, oats, sugar, raisins, coconut (include granola bar) or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Carrots	8%	5%	87%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.98% 1.7g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	90% 117g	130g per day for Men 19-50 years
Sugars	41% 29.7g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	8.8% 3.34g	90% 34g	38g per day for Men 19-50 years
Protein	19% 10.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Carrots	Recommended Dietary Allowance
Vitamin A	0.96% 8.62μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	58% 232μg	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	1.2% 1.08mg	80% 72mg	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	5.9% 0.88mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Carrots	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	43% 3.43mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.74mg	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	42.6% 298mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Carrots:

• Raw Carrots contain 1181.2 times more Vitamin A, 2.7 times more Vitamin B1, 6 times more Vitamin B2, 6.4 times more Vitamin B3, 4.5 times more Vitamin B6, 2.7 times more Vitamin B9, 66.8 times more Vitamin C, 9.1 times more Vitamin E and 9.4 times more Vitamin K than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Carrots:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 14.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 6.2 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 11.1 times more Potassium, 3.1 times more Sodium, 1.7 times more Zinc and 243.7 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Raw Carrots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 6.5 times more Fat, 35 times more Saturated Fat and 1.4 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.6 times more Carbohydrate, 1.9 times more Sugars and 10.2 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.