Comparing Nutrients in 7 ounces Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Carrots	Recommended Dietary Allowance
Energy	33.3% 966kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	42.5% 13.6g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	14.6% 19g	130g per day for Men 19-50 years
Sugars	91% 65.8g	13% 9.4g	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	NA	1.5% 1.1g	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	NA	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	15% 5.75g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	32.4% 18g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Carrots	Recommended Dietary Allowance
Vitamin A	31.3% 282μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	13% 11.7mg	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	91% 13.7mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23.2μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Carrots	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	74.7% 0.67mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.16% 6.35μg	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	35.7% 2.86mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	12.3% 0.28mg	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	77% 540mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Carrots:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 5.4 times more Vitamin B1, 9.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and 10.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 5.9 times more Vitamin A and 19.7 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw Carrots have similar amounts of Vitamin K per 7 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Carrots:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 1.7 times more Calcium, 7.5 times more Copper, 4.8 times more Iron, 8.5 times more Magnesium, 8.1 times more Manganese, 7.8 times more Phosphorus, 1.2 times more Potassium, 100 times more Selenium, 6 times more Sodium and 7.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 23.9 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Carrots have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 11.9 times more Energy, 95.3 times more Fat, 214.3 times more Saturated Fat, 294.5 times more Omega 3, 45.5 times more Omega 6, 6.4 times more Carbohydrate, 7 times more Sugars and 9.8 times more Protein than Raw Carrots.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Raw Carrots have similar amounts of Fiber per 7 oz.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.