Comparing Nutrients in 5 ounces Boiled Carrots VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Boiled Carrots	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	3.98% 1.27g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	46% 7.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	80.5% 105g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	90% 65g	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	0.7% 0.51g	NA	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.58% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	8.94% 0.12mg	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	4.96% 20μg	4.25% 17μg	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	5.67% 5.1mg	0.31% 0.28mg	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	9.73% 1.46mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	47.7% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	33.2% 0.76mg	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	6.07% 42.5mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Candies, soft fruit and nut squares:

• Boiled and Drained Carrots have more Vitamin A, 1.4 times more Vitamin B1, 3.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 18 times more Vitamin C, 10.3 times more Vitamin E and 34.3 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Boiled and Drained Carrots and Candies, soft fruit and nut squares have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Carrots as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Candies, soft fruit and nut squares:

• Boiled and Drained Carrots have 1.8 times more Calcium, 2.9 times more Potassium and 6.5 times more Water than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 17.8 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium, 2.3 times more Sodium and 2.7 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 1.3 times more Fiber than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 11.1 times more Energy, 52.9 times more Fat, 29.9 times more Saturated Fat, 1315 times more Omega 3, 63.5 times more Omega 6, 9 times more Carbohydrate, 13.3 times more Sugars and 3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Candies, soft fruit and nut squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.