Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, salted VS Carrots

Weight per 500 calories

• Snacks, pretzels, hard, plain, salted: 130g
• Carrots: 1220g

Snacks, pretzels, hard, plain, salted have 9.4 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, pretzels, hard, plain, salted or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	80.5% 105g	90% 117g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	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	0.56% 0.4g	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	% 0.9g	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	11.7% 4.43g	90% 34g	38g per day for Men 19-50 years
Protein	23.3% 13g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	54% 216μg	58% 232μg	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	3.04% 2.73mg	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	4.08% 0.61mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.04% 3.65μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Carrots	Recommended Dietary Allowance
Calcium	3.5% 35mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	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	74.5% 5.96mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	9% 37.8mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	24% 167mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	8.54% 290mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.11% 4.08g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, salted vs Carrots:

• Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 7.9 times more Vitamin B5, 17.5 times more Vitamin B6, 26.3 times more Vitamin C, 13.2 times more Vitamin E and 44.2 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, pretzels, hard, plain, salted vs Carrots:

• Snacks, pretzels, hard, plain, salted have 1.6 times more Iron, 4.7 times more Selenium and 1.9 times more Sodium than Raw Carrots.
• While Raw Carrots contain 11.4 times more Calcium, 2.7 times more Copper, 3.9 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 13.4 times more Potassium, 2.2 times more Zinc and 264.2 times more Water than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 500 calories:

• Snacks, pretzels, hard, plain, salted have 3.4 times more Omega 3 and 1.3 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 20.1 times more Sugars, 16.6 times more Fructose and 7.7 times more Fiber than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.