Comparing Nutrients in 500 calories Snacks, sesame sticks, wheat-based, unsalted VS Carrots

Weight per 500 calories

• Snacks, sesame sticks, wheat-based, unsalted: 92g
• Carrots: 1220g

Snacks, sesame sticks, wheat-based, unsalted have 13.2 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, sesame sticks, wheat-based, unsalted or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15g	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	33% 43g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	90% 34g	38g per day for Men 19-50 years
Protein	18% 10g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Carrots	Recommended Dietary Allowance
Vitamin A	0.41% 3.7μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.47% 0.11mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.48% 0.058mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.33% 0.22mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	5.1% 20.3μg	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	0% 0mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, unsalted	Carrots	Recommended Dietary Allowance
Calcium	15.7% 157mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	41.7% 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	8.55% 0.68mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.6mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	18.2% 128mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	4.8% 164mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	28.7% 16μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	9.83% 1.1mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, sesame sticks, wheat-based, unsalted vs Carrots:

• Raw Carrots contain 2754.5 times more Vitamin A, 7.1 times more Vitamin B1, 12.1 times more Vitamin B2, 8.4 times more Vitamin B3, 15.4 times more Vitamin B5, 21.2 times more Vitamin B6, 11.4 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, sesame sticks, wheat-based, unsalted vs Carrots:

• Snacks, sesame sticks, wheat-based, unsalted have 13 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.6 times more Calcium, 1.5 times more Copper, 5.3 times more Iron, 3.5 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 23.9 times more Potassium, 31.4 times more Sodium, 2.7 times more Zinc and 582.5 times more Water than Snacks, sesame sticks, wheat-based, unsalted.

Comparison of macro-nutrients per 500 calories:

• Snacks, sesame sticks, wheat-based, unsalted have 11.6 times more Fat, 15.3 times more Saturated Fat, 36.8 times more Omega 3 and 12.5 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 2.7 times more Carbohydrate than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.