Comparing Nutrients in 7 ounces Carrots VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Carrots	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	14.3% 2.43g	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	91% 118g	130g per day for Men 19-50 years
Sugars	13% 9.4g	74.7% 54g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	184% 1657μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.7mg	42.6% 38.3mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Carrots have 16.7 times more Vitamin A and 7.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 7.8 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin C and 15.6 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Carrots as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Raw Carrots have 9.4 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 13.2 times more Calcium, 17.6 times more Copper, 17.3 times more Iron, 7.2 times more Magnesium, 7.7 times more Manganese, 7.5 times more Phosphorus, 61 times more Selenium, 7 times more Sodium and 20.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Potassium per 7 oz.
• Both Raw Carrots as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 9.6 times more Energy, 38.5 times more Fat, 146.5 times more Saturated Fat, 22.5 times more Omega 3, 12.2 times more Omega 6, 6.2 times more Carbohydrate, 5.8 times more Sugars, 2.1 times more Fiber and 19.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.