Comparing Nutrients in 5 ounces Breakfast bar, corn flake crust with fruit VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Carrots	Recommended Dietary Allowance
Energy	18.4% 533kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	68.6% 49.8g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.24g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Carrots	Recommended Dietary Allowance
Vitamin A	96% 862μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	6.73% 27μg	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	9.3% 8.36mg	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	7.2% 1.08mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Carrots	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	86% 6.9mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	8.8% 0.2mg	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	21% 146mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Breakfast bar, corn flake crust with fruit vs Carrots:

• Breakfast bar, corn flake crust with fruit has 15.2 times more Vitamin B1, 19 times more Vitamin B2, 13.7 times more Vitamin B3, 10.1 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 1.4 times more Vitamin A, more Vitamin B5 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Raw Carrots have similar amounts of Vitamin E and Vitamin K per 5 oz.
• Both Breakfast bar, corn flake crust with fruit as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Breakfast bar, corn flake crust with fruit vs Carrots:

• Breakfast bar, corn flake crust with fruit has 1.2 times more Calcium, 2.2 times more Copper, 16.2 times more Iron, 2.3 times more Magnesium, 2.9 times more Phosphorus, 150 times more Selenium, 4.9 times more Sodium and 17.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.6 times more Potassium and 6.1 times more Water than Breakfast bar, corn flake crust with fruit.

Comparison of macro-nutrients per 5 ounces:

• Breakfast bar, corn flake crust with fruit has 9.2 times more Energy, 31.3 times more Fat, 46.9 times more Saturated Fat, 28 times more Omega 3, 8.5 times more Omega 6, 7.6 times more Carbohydrate, 7.4 times more Sugars and 4.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Fiber than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.