Comparing Nutrients in 500 calories Formulated bar, POWER BAR, chocolate VS Carrots

Weight per 500 calories

• Formulated bar, POWER BAR, chocolate: 138g
• Carrots: 1220g

Formulated bar, POWER BAR, chocolate has 8.9 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Formulated bar, POWER BAR, chocolate or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.8g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.15% 0.034g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	4.58% 0.78g	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	73.8% 96g	90% 117g	130g per day for Men 19-50 years
Sugars	57% 41.4g	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	30.4% 22g	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	% 16.4g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.72g	% 43.8g	g per day for Men 19-50 years
Fiber	20.7% 7.85g	90% 34g	38g per day for Men 19-50 years
Protein	35% 19.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	925% 11mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	438% 22mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	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	212% 847μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	321% 7.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	141% 127mg	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	76% 11.4mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.26% 1.5μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Carrots	Recommended Dietary Allowance
Calcium	69.4% 694mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	201% 16mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	81.3% 342mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	121% 846mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.37% 13.5g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Formulated bar, POWER BAR, chocolate vs Carrots:

• Formulated bar, POWER BAR, chocolate has 13.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B3, 6.6 times more Vitamin B5, 1.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin C and 1.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A and 106.2 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Formulated bar, POWER BAR, chocolate vs Carrots:

• Formulated bar, POWER BAR, chocolate has 1.7 times more Calcium, 3.6 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 8.8 times more Selenium and 4.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 7.8 times more Potassium, 2 times more Sodium and 79.5 times more Water than Formulated bar, POWER BAR, chocolate.

Comparison of macro-nutrients per 500 calories:

• Formulated bar, POWER BAR, chocolate has 4.7 times more Saturated Fat, 3.3 times more Fructose and 1.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Omega 6, 1.4 times more Sugars and 4.3 times more Fiber than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Formulated bar, POWER BAR, chocolate as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.