Comparing Nutrients in 14 ounces Boiled Carrots VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Boiled Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	4.8% 139kcal	72.7% 2108kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	103% 33g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	271% 46g	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	195% 253g	130g per day for Men 19-50 years
Sugars	19% 13.7g	5.04% 3.65g	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	% 3.65g	g per day for Men 19-50 years
Fiber	31.3% 12g	36.6% 14g	38g per day for Men 19-50 years
Protein	5.4% 3g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	376% 3382μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	140% 1.83mg	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	34.7% 139μg	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	142% 127mg	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	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	12% 119mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	87.3% 0.79mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	47.6% 1.1mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	53.4% 802mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.22% 8.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, plantain chips, salted per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Snacks, plantain chips, salted:

• 14 ounces of Boiled Carrots have 12.3 times more Vitamin A than Snacks, plantain chips, salted.
• While 14 oz of Snacks, plantain chips, salted contain 4.7 times more Vitamin B5, 3 times more Vitamin B6, 2.5 times more Vitamin B9, 8.9 times more Vitamin C, 4.9 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, plantain chips, salted provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Boiled and Drained Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Snacks, plantain chips, salted:

• 14 ounces of Boiled Carrots have 3.3 times more Calcium and 43.1 times more Water than Snacks, plantain chips, salted.
• While 14 oz of Snacks, plantain chips, salted contain 11.6 times more Copper, 2.9 times more Iron, 7.1 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, 3.5 times more Sodium and 1.9 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 14 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Snacks, plantain chips, salted lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 3.8 times more Sugars than Snacks, plantain chips, salted.
• While 14 oz of Snacks, plantain chips, salted contain 15.2 times more Energy, 164.4 times more Fat, 277.9 times more Saturated Fat, 78 times more Omega 3, 133.5 times more Omega 6, 7.8 times more Carbohydrate and 3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, plantain chips, salted offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein