Comparing Nutrients in 7 ounces Carrots VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Carrots	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	29.4% 5g	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	107% 139g	130g per day for Men 19-50 years
Sugars	13% 9.4g	106% 77g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	184% 1657μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	29.7% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	4.73% 0.062mg	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	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	0.1% 4.17μg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	39% 0.9mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.16% 6.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Snack, Pretzel, hard chocolate coated:

• Raw Carrots have 33.4 times more Vitamin A, 4.5 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 5.5 times more Vitamin B1, 5.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.9 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin E and Vitamin K per 7 oz.
• Both Raw Carrots as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Snack, Pretzel, hard chocolate coated:

• Raw Carrots have 1.6 times more Potassium and 28.9 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 4.3 times more Calcium, 5.8 times more Copper, 8.5 times more Iron, 2.9 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 145 times more Selenium, 7.2 times more Sodium and 5.5 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, Pretzel, hard chocolate coated contains 11.4 times more Energy, 73.5 times more Fat, 269.1 times more Saturated Fat, 149 times more Omega 3, 25.2 times more Omega 6, 7.3 times more Carbohydrate, 8.2 times more Sugars, 1.3 times more Fiber and 7.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.