Comparing Nutrients in 100 grams Boiled Carrots VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Boiled Carrots	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	1.2% 35kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	33% 32.2g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	6.32% 8.22g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	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	16.3% 6.2g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	3.5% 14μg	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	4% 3.6mg	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	6.87% 1.03mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	3% 30mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	35.4% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	4.3% 30mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Snacks, granola bar, with coconut, chocolate coated:

• Boiled and Drained Carrots have more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 7.2 times more Vitamin C, 3.4 times more Vitamin E and 9.8 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While Snacks, granola bar, with coconut, chocolate coated contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B2 and more Vitamin B12 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Snacks, granola bar, with coconut, chocolate coated:

• Boiled and Drained Carrots have 14.8 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, 18.8 times more Copper, 5.1 times more Iron, 5.6 times more Magnesium, 5.1 times more Phosphorus, 23.4 times more Selenium, 2.6 times more Sodium and 5.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, granola bar, with coconut, chocolate coated have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, with coconut, chocolate coated contain 15.2 times more Energy, 178.9 times more Fat, 757.3 times more Saturated Fat, 35.6 times more Omega 6, 6.7 times more Carbohydrate, 9.9 times more Sugars, 2.1 times more Fiber and 6.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.