Comparing Nutrients in 100 grams Snacks, granola bars, hard, plain VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Snacks, granola bars, hard, plain	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	16.2% 471kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.37g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	3.42% 2.48g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	18% 10g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	8.6% 0.11mg	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	5.75% 23μg	2.25% 9μg	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	1% 0.9mg	3% 2.7mg	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	14% 2.1mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	37% 2.95mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	19.6% 0.45mg	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	39.6% 277mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, granola bars, hard, plain vs Canned Carrots with Salt:

• Snacks, granola bars, hard, plain have 14.7 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B3, 6 times more Vitamin B5, 2.6 times more Vitamin B9, 2.8 times more Vitamin E and 1.5 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 279 times more Vitamin A, 1.3 times more Vitamin B6 and 3 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, granola bars, hard, plain vs Canned Carrots with Salt:

• Snacks, granola bars, hard, plain have 2.4 times more Calcium, 3.8 times more Copper, 4.6 times more Iron, 12.1 times more Magnesium, 3.9 times more Manganese, 11.5 times more Phosphorus, 1.9 times more Potassium, 40.5 times more Selenium, 1.2 times more Sodium and 7.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 23.8 times more Water than Snacks, granola bars, hard, plain.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, hard, plain have 18.8 times more Energy, 104.2 times more Fat, 65.8 times more Saturated Fat, 5.5 times more Omega 3, 151.8 times more Omega 6, 11.6 times more Carbohydrate, 11.5 times more Sugars, 3.5 times more Fiber and 15.8 times more Protein than Drained Canned Carrots with Salt.
• Both Snacks, granola bars, hard, plain as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.