Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	30% 869kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	70.8% 22.6g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	14.2% 2.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	110% 143g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.85% 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	5.46% 22μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	0.22% 0.2mg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	57.5% 0.52mg	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% 1.05mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	130% 3mg	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	8.8% 61.5mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, granola bars, hard, chocolate chip per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Snacks, granola bars, hard, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Snacks, granola bars, hard, chocolate chip:

• 7 ounces of Cooked Frozen Carrots have 423 times more Vitamin A, 1.4 times more Vitamin B6 and 23 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While 7 oz of Snacks, granola bars, hard, chocolate chip contain 6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.9 times more Vitamin B5 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, granola bars, hard, chocolate chip provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Snacks, granola bars, hard, chocolate chip:

• 7 ounces of Cooked Frozen Carrots have 37.6 times more Water than Snacks, granola bars, hard, chocolate chip.
• While 7 oz of Snacks, granola bars, hard, chocolate chip contain 2.2 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 6.5 times more Magnesium, 9 times more Manganese, 6.6 times more Phosphorus, 1.3 times more Potassium, 20.8 times more Selenium, 5.8 times more Sodium and 5.5 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bars, hard, chocolate chip contain 11.8 times more Energy, 24 times more Fat, 95.1 times more Saturated Fat, 4.2 times more Omega 6, 9.3 times more Carbohydrate, 1.3 times more Fiber and 12.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein