Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	141% 45g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	84.3% 110g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	94% 68g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.3% 0.24mg	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	3.97% 16μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	1.1% 0.99mg	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	9.66% 1.45mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	70.3% 0.63mg	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	13% 1.03mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	5.67% 39.7mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	5% 185g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, granola bar, with coconut, chocolate coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Snacks, granola bar, with coconut, chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Snacks, granola bar, with coconut, chocolate coated:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 4 times more Vitamin C, 2.4 times more Vitamin E and 7 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 7.4 times more Vitamin B1, 3 times more Vitamin B2 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, granola bar, with coconut, chocolate coated provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Snacks, granola bar, with coconut, chocolate coated:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Sodium and 15.2 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• While 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 1.4 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 6.2 times more Magnesium, 7.7 times more Phosphorus, 1.5 times more Potassium, 41 times more Selenium and 4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bar, with coconut, chocolate coated contain 23.1 times more Energy, 230 times more Fat, 908.8 times more Saturated Fat, 55.4 times more Omega 6, 10.3 times more Carbohydrate, 13.9 times more Sugars, 3.4 times more Fiber and 9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3 in seven ounces.