Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Snacks, granola bars, soft, uncoated, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	76.5% 100g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	56.5% 41g	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	3.93% 2.85g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 23.4g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	14% 5.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	5.67% 22.7μg	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	3.15% 2.83mg	0% 0mg	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	6.9% 1.03mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	9.2% 0.74mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	78% 1.8mg	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	4.05% 28.3mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	27.5% 412mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.25% 9.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, granola bars, soft, uncoated, chocolate chip per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Snacks, granola bars, soft, uncoated, chocolate chip:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and 2.4 times more Vitamin E than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 8.9 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Snacks, granola bars, soft, uncoated, chocolate chip:

• 5 ounces of Canned Carrots with Liquids and Salt have 14.4 times more Water than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 1.3 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 7.1 times more Magnesium, 2.8 times more Manganese, 8.8 times more Phosphorus, 1.4 times more Potassium, 27.8 times more Selenium and 4.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, granola bars, soft, uncoated, chocolate chip contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 18.2 times more Energy, 118.4 times more Fat, 242.4 times more Saturated Fat, 8 times more Omega 3, 27 times more Omega 6, 13.1 times more Carbohydrate, 11.8 times more Sugars, 2.1 times more Fiber and 9.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein