Comparing Nutrients in 14 ounces Boiled Carrots VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Boiled Carrots	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	4.8% 139kcal	67% 1949kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	86.4% 83.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	150% 25.5g	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	205% 267g	130g per day for Men 19-50 years
Sugars	19% 13.7g	39.4% 28.6g	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	0.71% 0.52g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 27.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	92% 35g	38g per day for Men 19-50 years
Protein	5.4% 3g	56.3% 31.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	376% 3382μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	61% 0.79mg	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	25% 99μg	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	186% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	12% 119mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	100% 0.9mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	226% 5.2mg	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	126% 881mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	112% 1679mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.22% 8.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Boiled and Drained Carrots have 284 times more Vitamin A, 2.2 times more Vitamin B2, more Vitamin C and 5.7 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 2.1 times more Vitamin B1, 3.3 times more Vitamin B3, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 6.8 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Boiled and Drained Carrots have 1.5 times more Calcium and 44.2 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 13.4 times more Copper, 5.1 times more Iron, 7.6 times more Magnesium, 8.5 times more Manganese, 7.4 times more Phosphorus, 17.4 times more Selenium, 7.3 times more Sodium and 8.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 14 times more Energy, 117.3 times more Fat, 72.2 times more Saturated Fat, 93 times more Omega 3, 73.8 times more Omega 6, 8.2 times more Carbohydrate, 2.1 times more Sugars, 2.9 times more Fiber and 10.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.