Comparing Nutrients in 7 ounces Boiled Carrots VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Boiled Carrots	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	140% 23.8g	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	98% 128g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	78.2% 56.7g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	13% 0.17mg	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	11.4% 45.6μg	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	7.94% 7.14mg	2% 1.8mg	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	13.6% 2.04mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	86.4% 0.78mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	153% 3.53mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.21% 7.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Snacks, granola bars, hard, plain:

• Boiled and Drained Carrots have 426 times more Vitamin A, 1.8 times more Vitamin B6 and 4 times more Vitamin C than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, granola bars, hard, plain have similar amounts of Vitamin K per 7 oz.
• Both Boiled and Drained Carrots as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Snacks, granola bars, hard, plain:

• Boiled and Drained Carrots have 23.1 times more Water than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 2 times more Calcium, 23.1 times more Copper, 8.7 times more Iron, 9.7 times more Magnesium, 11.5 times more Manganese, 9.2 times more Phosphorus, 1.4 times more Potassium, 23.1 times more Selenium, 5.1 times more Sodium and 10.2 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, hard, plain contain 13.5 times more Energy, 110 times more Fat, 79 times more Saturated Fat, 60 times more Omega 3, 137.8 times more Omega 6, 7.8 times more Carbohydrate, 8.3 times more Sugars, 1.8 times more Fiber and 13.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.