Comparing Nutrients in 100 grams Carrots VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Carrots	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	1.4% 41kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	43.4% 7.38g	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	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	0.76% 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	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	93% 835μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	136% 1.76mg	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	0% 0μg	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	12.8% 11.5mg	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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	3.3% 33mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	27.4% 0.25mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	69.6% 1.6mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Snacks, crisped rice bar, almond:

• Raw Carrots have more Vitamin B9 than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 20 times more Vitamin B1, 25.8 times more Vitamin B2, 17.9 times more Vitamin B3, 2 times more Vitamin B5, 12.8 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Carrots vs Snacks, crisped rice bar, almond:

• Raw Carrots have 1.4 times more Potassium and 13.2 times more Water than Snacks, crisped rice bar, almond.
• While Snacks, crisped rice bar, almond contain 2.2 times more Calcium, 5.5 times more Copper, 21.2 times more Iron, 5.9 times more Magnesium, 11.2 times more Manganese, 4.8 times more Phosphorus, 3.4 times more Sodium and 22 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Snacks, crisped rice bar, almond contain 11.2 times more Energy, 85 times more Fat, 117.8 times more Saturated Fat, 155 times more Omega 3, 73.8 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Fiber and 7.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, crisped rice bar, almond have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.