Comparing Nutrients in 500 calories Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar VS Carrots

Weight per 500 calories

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar: 123g
• Carrots: 1220g

Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 10 times more energy per 100g than Carrots. It has very 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, QUAKER, chewy, 90 Calorie Bar or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10.2g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	7.98% 2.55g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	9.9% 0.16g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	74.6% 97g	90% 117g	130g per day for Men 19-50 years
Sugars	49.3% 35.7g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	13.5% 5.15g	90% 34g	38g per day for Men 19-50 years
Protein	9.13% 5.1g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Carrots	Recommended Dietary Allowance
Vitamin A	0.41% 3.68μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.16% 0.093mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	5.2% 21μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.53% 0.037μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.68% 0.61mg	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	18.2% 2.73mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.86% 3.43μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Carrots	Recommended Dietary Allowance
Calcium	41% 408mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	23% 1.84mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	26.6% 186mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	8.07% 275mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	25.6% 384mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.21% 7.63g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Carrots:

• Raw Carrots contain 2769.8 times more Vitamin A, 3.5 times more Vitamin B1, 7.6 times more Vitamin B2, 9.2 times more Vitamin B3, 5.4 times more Vitamin B5, 11.3 times more Vitamin B6, 11.1 times more Vitamin B9, 117.4 times more Vitamin C, 2.9 times more Vitamin E and 46.9 times more Vitamin K than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar vs Carrots:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 10.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 14.2 times more Potassium, 2.2 times more Sodium, 1.9 times more Zinc and 141 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Raw Carrots have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have 3.5 times more Fat, 6.5 times more Saturated Fat, 6.5 times more Omega 3 and 1.8 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.6 times more Sugars, 6.6 times more Fiber and 2.2 times more Protein than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.