Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	36% 34.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	27% 4.6g	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	101% 132g	130g per day for Men 19-50 years
Sugars	11% 8.1g	82% 59.5g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, granola bites, mixed flavors	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	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22% 0.28mg	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	16.4% 65.5μg	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	5.07% 4.56mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	33.2% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.015% 0.6μg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	145% 3.34mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, granola bites, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Snacks, granola bites, mixed flavors 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 bites, mixed flavors:

• 7 ounces of Cooked Frozen Carrots have 423 times more Vitamin A, 11.5 times more Vitamin C and 1.5 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 6.6 times more Vitamin B1, 3.9 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 2.5 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Snacks, granola bites, mixed flavors:

• 7 ounces of Cooked Frozen Carrots have 11.5 times more Water than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 3 times more Copper, 2.9 times more Iron, 6.3 times more Magnesium, 10.1 times more Manganese, 7 times more Phosphorus, 1.5 times more Potassium, 33.3 times more Selenium, 2.8 times more Sodium and 5.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, granola bites, mixed flavors contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bites, mixed flavors contain 12.2 times more Energy, 25.7 times more Fat, 82.4 times more Saturated Fat, 5.1 times more Omega 3, 8 times more Omega 6, 8.6 times more Carbohydrate, 7.4 times more Sugars, 1.7 times more Fiber and 12.4 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein