Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	3.15% 91kcal	68% 1973kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	91% 88.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	207% 35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	206% 267g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	6.62% 4.8g	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	0.88% 0.64g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	19% 7.14g	49% 18.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	270% 2433μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	61.7% 0.8mg	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	7.94% 31.8μg	22% 87.3μg	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	8.8% 7.94mg	0% 0mg	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	19.3% 2.9mg	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	12.3% 123mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	25.8% 2.06mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	61.6% 1.4mg	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	11.3% 79.4mg	133% 929mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	82% 1230mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tortilla chips, yellow, plain, salted per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Tortilla chips, yellow, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Tortilla chips, yellow, plain, salted:

• 14 ounces of Canned Carrots with Liquids and Salt have 76.6 times more Vitamin A, more Vitamin C and 16.3 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While 14 oz of Tortilla chips, yellow, plain, salted contain 6.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 4.1 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Tortilla chips, yellow, plain, salted:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Manganese and 47.9 times more Water than Tortilla chips, yellow, plain, salted.
• While 14 oz of Tortilla chips, yellow, plain, salted contain 3.4 times more Calcium, 2.5 times more Iron, 9.3 times more Magnesium, 11.7 times more Phosphorus, 21 times more Selenium, 1.3 times more Sodium and 5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tortilla chips, yellow, plain, salted contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 2 times more Sugars than Tortilla chips, yellow, plain, salted.
• While 14 oz of Tortilla chips, yellow, plain, salted contain 21.6 times more Energy, 159.5 times more Fat, 111 times more Saturated Fat, 39.1 times more Omega 3, 158 times more Omega 6, 12.5 times more Carbohydrate, 2.6 times more Fiber and 11.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein