Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	0.79% 23kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	33% 32.2g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	18.2% 3.1g	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	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	47.3% 34.3g	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	16.3% 6.2g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Vitamin A	68% 613μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9.23% 0.12mg	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	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.9% 0.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	0.56% 0.5mg	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	4.87% 0.73mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	35.4% 0.32mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Snacks, granola bar, with coconut, chocolate coated:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 4 times more Vitamin C, 2.4 times more Vitamin E and 7 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 7.4 times more Vitamin B1, 3 times more Vitamin B2 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Snacks, granola bar, with coconut, chocolate coated have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 g.
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Snacks, granola bar, with coconut, chocolate coated:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Sodium and 15.2 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 1.4 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 6.2 times more Magnesium, 7.7 times more Phosphorus, 1.5 times more Potassium, 41 times more Selenium and 4 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, with coconut, chocolate coated contain 23.1 times more Energy, 230 times more Fat, 908.8 times more Saturated Fat, 55.4 times more Omega 6, 10.3 times more Carbohydrate, 13.9 times more Sugars, 3.4 times more Fiber and 9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.