Comparing Nutrients in 7 ounces Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Carrots	Recommended Dietary Allowance
Energy	33% 960kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	65.3% 63.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	131% 22.2g	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	68.5% 89g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	14.6% 5.56g	38g per day for Men 19-50 years
Protein	50.3% 28g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Carrots	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	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	32.2% 129μg	9.43% 37.7μg	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	2.87% 2.58mg	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Carrots	Recommended Dietary Allowance
Calcium	21.6% 216mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	84% 6.73mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	110% 768mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Carrots:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 6.3 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 64.2 times more Vitamin A and 4.5 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Raw Carrots have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds vs Carrots:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 3.3 times more Calcium, 18.8 times more Copper, 11.3 times more Iron, 13.4 times more Magnesium, 7.4 times more Manganese, 11.1 times more Phosphorus, 2 times more Potassium and 13.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.6 times more Sodium and 13.4 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.

Comparison of macro-nutrients per 7 ounces:

• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 11.8 times more Energy, 132.9 times more Fat, 190.6 times more Saturated Fat, 40 times more Omega 3, 112.1 times more Omega 6, 4.7 times more Carbohydrate and 15.3 times more Protein than Raw Carrots.
• Both Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.