Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	0.79% 23kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	16.4% 5.24g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	56% 73g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	NA	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	4.74% 1.8g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	68% 613μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	54.2% 0.71mg	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	2% 8μg	35% 140μg	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	2.22% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.87% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	34.4% 0.31mg	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	6.5% 0.52mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	43.4% 1mg	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	2.86% 20mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	4.94% 168mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	17.6% 9.7μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Snacks, crisped rice bar, chocolate chip:

• Canned Carrots Solids and Liquids with Salt have more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 27.9 times more Vitamin B1, 22.2 times more Vitamin B2, 16.7 times more Vitamin B3, 6.3 times more Vitamin B6 and 17.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Snacks, crisped rice bar, chocolate chip:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Calcium and 13.3 times more Water than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 3 times more Copper, 12.1 times more Iron, 5.3 times more Magnesium, 2.2 times more Manganese, 6.7 times more Phosphorus, 24.3 times more Selenium and 3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Snacks, crisped rice bar, chocolate chip have similar amounts of Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, crisped rice bar, chocolate chip contain 17.6 times more Energy, 96.4 times more Fat, 209.6 times more Saturated Fat, 25 times more Omega 3, 61.6 times more Omega 6, 13.6 times more Carbohydrate and 8.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Snacks, crisped rice bar, chocolate chip have similar amounts of Fiber per 100 g.
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.