Comparing Nutrients in 500 calories Snacks, granola bar, fruit-filled, nonfat VS Carrots

Weight per 500 calories

• Snacks, granola bar, fruit-filled, nonfat: 146g
• Carrots: 1220g

Snacks, granola bar, fruit-filled, nonfat have 8.3 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 - Snacks, granola bar, fruit-filled, nonfat or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	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	87.3% 113g	90% 117g	130g per day for Men 19-50 years
Sugars	91% 66g	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	15% 11g	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	% 6.24g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 49g	% 43.8g	g per day for Men 19-50 years
Fiber	28.5% 11g	90% 34g	38g per day for Men 19-50 years
Protein	15.4% 8.63g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.46μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.65% 0.044mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	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	179% 2.32mg	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	115% 462μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.76% 2.5mg	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	2.14% 0.32mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Carrots	Recommended Dietary Allowance
Calcium	0.44% 4.4mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	73% 5.85mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	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	25.5% 178mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.54% 20g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, fruit-filled, nonfat vs Carrots:

• Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 6965.1 times more Vitamin A, 18.4 times more Vitamin B1, 6.9 times more Vitamin B2, 20.5 times more Vitamin B3, 28.9 times more Vitamin C, 25 times more Vitamin E and 84.7 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, fruit-filled, nonfat vs Carrots:

• Snacks, granola bar, fruit-filled, nonfat have 1.6 times more Iron and 10 times more Selenium than Raw Carrots.
• While Raw Carrots contain 91.8 times more Calcium, 1.6 times more Copper, 2 times more Magnesium, 2.4 times more Phosphorus, 12.1 times more Potassium, 36 times more Sodium, 1.4 times more Zinc and 53.8 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, fruit-filled, nonfat have 1.6 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.5 times more Omega 6, 3.2 times more Fiber and 1.3 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.