Comparing Nutrients in 7 ounces Snacks, granola bars, hard, almond VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Snacks, granola bars, hard, almond	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	34% 982kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	77.6% 25g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	17% 0.22mg	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	5.95% 24μg	4.47% 18μg	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	0% 0mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	62% 4.96mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	39% 0.89mg	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	64.6% 452mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bars, hard, almond vs Canned Carrots with Salt:

• Snacks, granola bars, hard, almond have 15.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 279 times more Vitamin A, 2.4 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Snacks, granola bars, hard, almond as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, almond vs Canned Carrots with Salt:

• Snacks, granola bars, hard, almond have 1.3 times more Calcium, 1.2 times more Copper, 3.9 times more Iron, 10.1 times more Magnesium, 3 times more Manganese, 9.5 times more Phosphorus, 1.5 times more Potassium, 37.5 times more Selenium and 6.1 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 30 times more Water than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Drained Canned Carrots with Salt have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, hard, almond have 19.8 times more Energy, 134.2 times more Fat, 347.5 times more Saturated Fat, 9.1 times more Omega 3, 46.3 times more Omega 6, 11.2 times more Carbohydrate, 3.2 times more Fiber and 12 times more Protein than Drained Canned Carrots with Salt.
• Both Snacks, granola bars, hard, almond as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.