Comparing Nutrients in 7 ounces Carrots VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Carrots	Candies, sesame crunch	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	29% 9.25g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	167% 28.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	76.8% 100g	130g per day for Men 19-50 years
Sugars	13% 9.4g	85.3% 62g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Carrots	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	75% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	25.3% 101μg	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	13% 11.7mg	0% 0mg	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	8.73% 1.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	127% 1268mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	139% 3.2mg	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	9.92% 69.5mg	117% 818mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.12% 4.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Candies, sesame crunch:

• Raw Carrots have more Vitamin A, 8.3 times more Vitamin B5, more Vitamin C, 4.1 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• While Candies, sesame crunch contain 6.7 times more Vitamin B1, 2.7 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Candies, sesame crunch have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Candies, sesame crunch:

• Raw Carrots have 40.1 times more Water than Candies, sesame crunch.
• While Candies, sesame crunch contain 19.4 times more Calcium, 21.1 times more Copper, 14.2 times more Iron, 20.9 times more Magnesium, 11.3 times more Manganese, 11.8 times more Phosphorus, 40 times more Selenium, 2.4 times more Sodium and 15.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Candies, sesame crunch have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, sesame crunch contain 12.6 times more Energy, 138.8 times more Fat, 145.7 times more Saturated Fat, 126 times more Omega 3, 143.2 times more Omega 6, 5.3 times more Carbohydrate, 6.6 times more Sugars, 2.8 times more Fiber and 12.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Candies, sesame crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.