Comparing Nutrients in 100 grams Boiled Carrots VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Boiled Carrots	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	1.2% 35kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	48% 62.2g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	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	11% 4.2g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	7.7% 0.1mg	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	8.25% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.8% 0.45μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	3% 30mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	44.4% 0.4mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	58.7% 1.35mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Boiled and Drained Carrots have 426 times more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• Boiled and Drained Carrots have 15.3 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 2.7 times more Calcium, 23.5 times more Copper, 5.7 times more Iron, 8.8 times more Magnesium, 8.7 times more Manganese, 8.7 times more Phosphorus, 1.6 times more Potassium, 5.7 times more Sodium and 8.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain 12.3 times more Energy, 111.1 times more Fat, 186.3 times more Saturated Fat, 30 times more Omega 3, 52.2 times more Omega 6, 7.6 times more Carbohydrate, 1.4 times more Fiber and 12.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.