Comparing Nutrients in 500 calories Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors VS Canned Carrots with Salt

Weight per 500 calories

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g
• Canned Carrots with Salt: 2000g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 15.7 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	3.58% 0.057g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.55g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 76g	85.2% 111g	130g per day for Men 19-50 years
Sugars	48% 34.7g	68.4% 49.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	79% 30g	38g per day for Men 19-50 years
Protein	40.6% 22.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	172% 2.24mg	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	68.4% 274μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	171% 4.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	60% 54mg	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	87% 13mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	55.2% 552mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.013% 0.51μg	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	82.7% 6.6mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	391% 9mg	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	48% 335mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	14% 7.76μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	41.2% 618mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Canned Carrots with Salt:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.5 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 175.4 times more Vitamin A, 2.6 times more Vitamin B2, 4.6 times more Vitamin B3, 6.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin C and 90.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 and Vitamin E per 500 kcal.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 2.1 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 6.4 times more Manganese, 1.4 times more Phosphorus, 9.4 times more Potassium, 7.8 times more Sodium and 154.9 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Drained Canned Carrots with Salt have similar amounts of Calcium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 3.1 times more Fat, 8.3 times more Saturated Fat and 1.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.8 times more Omega 3, 1.5 times more Carbohydrate, 1.4 times more Sugars and 4 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Drained Canned Carrots with Salt have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.