Comparing Nutrients in 500 calories Snacks, trail mix, tropical VS Carrots

Weight per 500 calories

• Snacks, trail mix, tropical: 113g
• Carrots: 1220g

Snacks, trail mix, tropical have 10.8 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, trail mix, tropical or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, tropical	6%	35%	59%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, trail mix, tropical	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	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	57% 74.2g	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	12.7% 7.13g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, tropical	Carrots	Recommended Dietary Allowance
Vitamin A	0.25% 2.26μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	12% 47.5μg	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	9.55% 8.6mg	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, trail mix, tropical	Carrots	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	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	37.3% 3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	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	30% 210mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.16% 107mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.28% 10g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, trail mix, tropical vs Carrots:

• Raw Carrots contain 4500.9 times more Vitamin A, 1.6 times more Vitamin B1, 5.4 times more Vitamin B2, 7.2 times more Vitamin B3, 2.4 times more Vitamin B5, 4.5 times more Vitamin B6, 4.9 times more Vitamin B9 and 8.4 times more Vitamin C than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, trail mix, tropical vs Carrots:

• Raw Carrots contain 6.2 times more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 4.9 times more Potassium, 7.8 times more Sodium, 2.2 times more Zinc and 105.8 times more Water than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Raw Carrots have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, trail mix, tropical have 6.6 times more Fat, 24.6 times more Saturated Fat and 4.7 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.6 times more Carbohydrate and 1.6 times more Protein than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Snacks, trail mix, tropical as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.