Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Snacks, tortilla chips, low fat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%

Macro Nutrients

	Canned Carrots with Salt	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Energy	3.42% 99kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	245% 318g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	4.65% 3.37g	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	15.7% 5.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Vitamin A	246% 2215μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	55% 0.71mg	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	8.93% 35.7μg	16% 63.5μg	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	12% 10.7mg	0.88% 0.79mg	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	19.6% 2.94mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Calcium	9.92% 99mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	48.5% 0.44mg	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	31.8% 2.54mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	13.6% 95mg	180% 1262mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	113% 62.3μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Snacks, tortilla chips, low fat, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Snacks, tortilla chips, low fat, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Snacks, tortilla chips, low fat, unsalted:

• 14 ounces of Canned Carrots with Salt have 139.5 times more Vitamin A, 1.3 times more Vitamin B3 and 13.5 times more Vitamin C than Snacks, tortilla chips, low fat, unsalted.
• While 14 oz of Snacks, tortilla chips, low fat, unsalted contain 12.2 times more Vitamin B1, 9.3 times more Vitamin B2, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9, 4.8 times more Vitamin E and 2.1 times more Vitamin K than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Snacks, tortilla chips, low fat, unsalted:

• 14 ounces of Canned Carrots with Salt have 16.1 times more Sodium and 54.7 times more Water than Snacks, tortilla chips, low fat, unsalted.
• While 14 oz of Snacks, tortilla chips, low fat, unsalted contain 6.4 times more Calcium, 2.5 times more Iron, 12.1 times more Magnesium, 13.3 times more Phosphorus, 1.5 times more Potassium, 39.3 times more Selenium and 4.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Snacks, tortilla chips, low fat, unsalted contain similar levels of Copper per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 2.9 times more Sugars than Snacks, tortilla chips, low fat, unsalted.
• While 14 oz of Snacks, tortilla chips, low fat, unsalted contain 16.6 times more Energy, 30 times more Fat, 23.6 times more Saturated Fat, 7.1 times more Omega 3, 31.9 times more Omega 6, 14.5 times more Carbohydrate, 3.5 times more Fiber and 17.2 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein