Comparing Nutrients in 100 grams Carrots VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Carrots	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	1.4% 41kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	32.5% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	56.8% 74g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	63.4% 46g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	3% 12μg	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	6.56% 5.9mg	0.22% 0.2mg	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	4.4% 0.66mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	33.7% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	23.4% 0.54mg	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	5% 35mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Candies, soft fruit and nut squares:

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, 29.5 times more Vitamin C, 6.6 times more Vitamin E and 33 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Raw Carrots as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Candies, soft fruit and nut squares:

• Raw Carrots have 1.9 times more Calcium, 3.9 times more Potassium and 6.4 times more Water than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 6.7 times more Copper, 3.1 times more Iron, 2.1 times more Magnesium, 3.8 times more Manganese, 1.5 times more Phosphorus, 14 times more Selenium, 1.9 times more Sodium and 2.2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Candies, soft fruit and nut squares contain 9.5 times more Energy, 39.7 times more Fat, 28.1 times more Saturated Fat, 657.5 times more Omega 3, 55.3 times more Omega 6, 7.7 times more Carbohydrate, 9.7 times more Sugars and 2.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Candies, soft fruit and nut squares have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Candies, soft fruit and nut squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.