Comparing Nutrients in 5 ounces Snacks, granola bars, hard, almond VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Snacks, granola bars, hard, almond	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	24% 702kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	18% 6.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	19.5% 11g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	9.16% 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	4.25% 17μg	3.9% 15.6μg	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	3.62% 3.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	13% 0.12mg	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	44.3% 3.54mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	10.3% 0.24mg	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	46% 323mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, hard, almond versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, hard, almond vs Cooked Frozen Carrots:

• 5 ounces of Snacks, granola bars, hard, almond have 9.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.7 times more Vitamin B5 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 423 times more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Cooked Frozen Carrots provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, granola bars, hard, almond as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, hard, almond vs Cooked Frozen Carrots:

• 5 ounces of Snacks, granola bars, hard, almond have 1.5 times more Copper, 4.7 times more Iron, 7.4 times more Magnesium, 8.2 times more Manganese, 7.4 times more Phosphorus, 1.4 times more Potassium, 25 times more Selenium, 4.3 times more Sodium and 4.5 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 29.1 times more Water than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Cooked Frozen Carrots contain similar levels of Calcium per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, hard, almond have 13.4 times more Energy, 37.5 times more Fat, 104.3 times more Saturated Fat, 2.3 times more Omega 3, 12.7 times more Omega 6, 8 times more Carbohydrate, 1.5 times more Fiber and 13.3 times more Protein than Cooked Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein