Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	58.6% 9.96g	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	103% 134g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	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	24% 9.13g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, granola bars, soft, uncoated, plain	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.3% 0.2mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	32.2% 0.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	59.5% 0.54mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	132% 3.04mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	5% 185g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Snacks, granola bars, soft, uncoated, plain:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 15.5 times more Vitamin B1, 6.1 times more Vitamin B2, 3.7 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Snacks, granola bars, soft, uncoated, plain have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Snacks, granola bars, soft, uncoated, plain:

• Canned Carrots Solids and Liquids with Salt have 14.5 times more Water than Snacks, granola bars, soft, uncoated, plain.
• While Snacks, granola bars, soft, uncoated, plain contain 3.4 times more Calcium, 2.6 times more Copper, 4.9 times more Iron, 8.2 times more Magnesium, 3.4 times more Manganese, 11.5 times more Phosphorus, 1.9 times more Potassium, 40.5 times more Selenium and 5.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Snacks, granola bars, soft, uncoated, plain have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, soft, uncoated, plain contain 19.3 times more Energy, 122.9 times more Fat, 290 times more Saturated Fat, 37.5 times more Omega 3, 89.6 times more Omega 6, 12.5 times more Carbohydrate, 2.6 times more Fiber and 12.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.