Comparing Nutrients in 14 ounces Boiled Carrots VS Snacks, brown rice chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, brown rice chips	9%	7%	84%

Macro Nutrients

	Boiled Carrots	Snacks, brown rice chips	Recommended Dietary Allowance
Energy	4.8% 139kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.96% 2.55g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	22.6% 3.85g	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	249% 323g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Fiber	31.3% 12g	44% 16.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, brown rice chips	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	45.8% 0.6mg	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	21% 83.3μg	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	16% 14.3mg	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	27.3% 4.1mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, brown rice chips	Recommended Dietary Allowance
Calcium	12% 119mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	196% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	644% 15mg	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	204% 1429mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	86.3% 1294mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, brown rice chips per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Snacks, brown rice chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Snacks, brown rice chips:

• 14 ounces of Boiled Carrots have more Vitamin A, more Vitamin C and 2.1 times more Vitamin K than Snacks, brown rice chips.
• While 14 oz of Snacks, brown rice chips contain 3.8 times more Vitamin B2, 12.1 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, brown rice chips provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, brown rice chips have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Snacks, brown rice chips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Snacks, brown rice chips:

• 14 ounces of Boiled Carrots have 2.7 times more Calcium and 15.5 times more Water than Snacks, brown rice chips.
• While 14 oz of Snacks, brown rice chips contain 26.2 times more Copper, 4.4 times more Iron, 13.1 times more Magnesium, 24.1 times more Manganese, 12 times more Phosphorus, 35.1 times more Selenium, 5.6 times more Sodium and 15 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, brown rice chips contain similar levels of Potassium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Snacks, brown rice chips lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Snacks, brown rice chips lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 5.8 times more Sugars than Snacks, brown rice chips.
• While 14 oz of Snacks, brown rice chips contain 11 times more Energy, 15.6 times more Fat, 21.4 times more Saturated Fat, 11.1 times more Omega 6, 9.9 times more Carbohydrate, 1.4 times more Fiber and 10.8 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Snacks, brown rice chips provide inadequate amounts of Omega 3 in 14 ounces.