Comparing Nutrients in 5 ounces Carrots VS Candies, jellybeans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Candies, jellybeans	0%	0%	100%

Macro Nutrients

	Carrots	Candies, jellybeans	Recommended Dietary Allowance
Energy	2% 58kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	102% 133g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	137% 99g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Carrots	Candies, jellybeans	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	0.071% 0.011mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	0.26% 0.013mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	0.44% 0.006mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	0% 0μg	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	9.3% 8.36mg	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	6.24% 0.94mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Candies, jellybeans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	2.16% 0.05mg	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	7.1% 49.6mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	1.54% 52.4mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.24% 8.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Candies, jellybeans:

• Raw Carrots have more Vitamin A, 16.5 times more Vitamin B1, 5.3 times more Vitamin B2, 122.9 times more Vitamin B3, 30.3 times more Vitamin B5, 34.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Candies, jellybeans.
• Both Raw Carrots as well as Candies, jellybeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Candies, jellybeans:

• Raw Carrots have 11 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 6 times more Magnesium, 4.1 times more Manganese, 8.8 times more Phosphorus, 8.6 times more Potassium, 1.4 times more Sodium, 4.8 times more Zinc and 14 times more Water than Candies, jellybeans.
• While Candies, jellybeans contain 11 times more Selenium than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 14 times more Fiber and more Protein than Candies, jellybeans.
• While Candies, jellybeans contain 9.1 times more Energy, 9.8 times more Carbohydrate and 14.8 times more Sugars than Raw Carrots.
• Both Raw Carrots as well as Candies, jellybeans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.