Comparing Nutrients in 5 ounces Carrots VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Carrots	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	2% 58kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	23.2% 7.43g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	28.8% 4.9g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	NA	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	132% 1184μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	62.6% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	77% 1mg	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	49.6% 198μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	49% 0.44mg	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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	61.6% 1.4mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Snacks, crisped rice bar, chocolate chip:

• Raw Carrots have more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 8 times more Vitamin B1, 10.3 times more Vitamin B2, 7.2 times more Vitamin B3, 5.1 times more Vitamin B6 and 7.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Snacks, crisped rice bar, chocolate chip:

• Raw Carrots have 1.6 times more Calcium, 1.9 times more Potassium and 12.6 times more Water than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 6.9 times more Copper, 21 times more Iron, 4 times more Magnesium, 7 times more Manganese, 3.8 times more Phosphorus, 97 times more Selenium, 4 times more Sodium and 3.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.3 times more Fiber than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 9.9 times more Energy, 56.3 times more Fat, 163.8 times more Saturated Fat, 100 times more Omega 3, 34.5 times more Omega 6, 7.6 times more Carbohydrate and 5.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.