Comparing Nutrients in 7 ounces Boiled Carrots VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Boiled Carrots	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	38.4% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	99% 128g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	269% 3.5mg	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	6.95% 27.8μg	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	7.94% 7.14mg	25.4% 23mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	138% 3.18mg	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	8.5% 59.5mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, crisped rice bar, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Snacks, crisped rice bar, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Snacks, crisped rice bar, almond:

• 7 ounces of Boiled Carrots have more Vitamin B9 than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 20 times more Vitamin B1, 34.1 times more Vitamin B2, 27.3 times more Vitamin B3, 2.4 times more Vitamin B5, 11.5 times more Vitamin B6 and 3.2 times more Vitamin C than Boiled and Drained Carrots.
• 7 ounces of Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B9
• Both Boiled and Drained Carrots as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Snacks, crisped rice bar, almond:

• 7 ounces of Boiled Carrots have 13.5 times more Water than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 2.5 times more Calcium, 14.5 times more Copper, 18.7 times more Iron, 7.1 times more Magnesium, 10.3 times more Manganese, 5.6 times more Phosphorus, 4 times more Sodium and 26.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, crisped rice bar, almond contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, crisped rice bar, almond contain 13.1 times more Energy, 113.3 times more Fat, 125.7 times more Saturated Fat, 310 times more Omega 3, 84.8 times more Omega 6, 7.9 times more Carbohydrate and 9.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, crisped rice bar, almond offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein