Comparing Nutrients in 500 calories Snacks, corn-based, extruded, onion-flavor VS Frozen Carrots

Weight per 500 calories

• Snacks, corn-based, extruded, onion-flavor: 100g
• Frozen Carrots: 1389g

Snacks, corn-based, extruded, onion-flavor have 13.9 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, onion-flavor or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	84.4% 110g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	121% 46g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	101% 1.3mg	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	27.6% 110μg	34.7% 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	2% 1.8mg	38.6% 34.7mg	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	18% 2.7mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.26% 5.1μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.9% 29mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	114% 1.03mg	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	46.6% 3.73mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	103% 2.38mg	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	10.3% 72mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	63.5% 952mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.054% 2g	33.8% 1251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, onion-flavor vs Frozen Carrots:

• Frozen Carrots, Unprepared contain 1230.2 times more Vitamin A, 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 9.9 times more Vitamin B5, 8.9 times more Vitamin B6, 1.3 times more Vitamin B9, 19.3 times more Vitamin C, 2.9 times more Vitamin E and 47.8 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, onion-flavor vs Frozen Carrots:

• Frozen Carrots, Unprepared contain 17.2 times more Calcium, 8.7 times more Copper, 1.6 times more Iron, 5.9 times more Magnesium, 11.7 times more Manganese, 6.4 times more Phosphorus, 22.8 times more Potassium, 13.9 times more Zinc and 624 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Frozen Carrots, Unprepared have similar amounts of Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, onion-flavor have 3.5 times more Fat and 6.7 times more Saturated Fat than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.8 times more Omega 3, 1.7 times more Carbohydrate, 13.7 times more Sugars, 11.7 times more Fiber and 1.4 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Frozen Carrots, Unprepared have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.