Comparing Nutrients in 100 grams Boiled Carrots VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Boiled Carrots	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	1.2% 35kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	27.6% 20g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	26.3% 10g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	41.2% 0.54mg	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	3.5% 14μg	20.3% 81μg	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	4% 3.6mg	0% 0mg	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	6.87% 1.03mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	3% 30mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	75.3% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	0.003% 0.1μg	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	4.25% 0.34mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	136% 3.14mg	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	4.3% 30mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	34.4% 19μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.074% 2.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Boiled and Drained Carrots have 852 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 7.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B3, 4.2 times more Vitamin B5, 3.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 2.2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Boiled and Drained Carrots have more Calcium, 475 times more Fluoride and 32.9 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 39.9 times more Copper, 7.9 times more Iron, 9.7 times more Magnesium, 20.2 times more Manganese, 11.1 times more Phosphorus, 2.3 times more Potassium, 27 times more Selenium, 6.9 times more Sodium and 14.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 12.7 times more Energy, 83.3 times more Fat, 47.9 times more Saturated Fat, 1241 times more Omega 3, 43.3 times more Omega 6, 7.6 times more Carbohydrate, 5.8 times more Sugars, 3.3 times more Fiber and 19.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.