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

Weight per 500 calories

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g
• Frozen Carrots: 1389g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 10.9 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	3.58% 0.057g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.55g	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	58.3% 76g	84.4% 110g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	19.8% 7.5g	121% 46g	38g per day for Men 19-50 years
Protein	40.6% 22.7g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.07% 63.6μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	68.4% 274μg	34.7% 139μg	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	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	87% 13mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Frozen Carrots	Recommended Dietary Allowance
Calcium	55.2% 552mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	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	48% 335mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	14% 7.76μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	41.2% 618mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	33.8% 1251g	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 Frozen Carrots:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 2 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 155 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 6.5 times more Vitamin B5, 1.4 times more Vitamin C and 113 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Frozen Carrots, Unprepared have similar amounts of Vitamin B6 per 500 kcal.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 500 kcal.

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

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.3 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.5 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 8.6 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 104.2 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Frozen Carrots, Unprepared have similar amounts of Calcium, Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 1.8 times more Fat, 9.1 times more Saturated Fat and 2.1 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 4.1 times more Omega 3, 2.2 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Sugars and 6.1 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors and Frozen Carrots, Unprepared have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.