Comparing Nutrients in 14 ounces Boiled Carrots VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Boiled Carrots	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	4.8% 139kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	207% 269g	130g per day for Men 19-50 years
Sugars	19% 13.7g	1.2% 0.87g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	5.4% 3g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	174% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	205% 2.66mg	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	14% 55.6μg	9.92% 39.7μg	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	16% 14.3mg	113% 102mg	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	27.3% 4.1mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	12% 119mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	153% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	17% 119mg	109% 766mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	204% 6922mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Potato chips, without salt, reduced fat:

• Boiled and Drained Carrots have more Vitamin A and 1.4 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 10.9 times more Vitamin B3, 4.4 times more Vitamin B6, 7.1 times more Vitamin C and 5.3 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Potato chips, without salt, reduced fat have similar amounts of Vitamin K per 14 oz.
• Both Boiled and Drained Carrots as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Potato chips, without salt, reduced fat:

• Boiled and Drained Carrots have 1.4 times more Calcium, 7.3 times more Sodium and 90.2 times more Water than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 20.5 times more Copper, 4 times more Iron, 8.9 times more Magnesium, 6.4 times more Phosphorus, 7.4 times more Potassium, 11.6 times more Selenium and 5.1 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 15.7 times more Sugars than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 13.9 times more Energy, 115.6 times more Fat, 138.7 times more Saturated Fat, 190 times more Omega 3, 123.6 times more Omega 6, 8.2 times more Carbohydrate, 2 times more Fiber and 9.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Potato chips, without salt, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.