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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Boiled Carrots	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	4.8% 139kcal	76.6% 2223kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	145% 140g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	280% 47.6g	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	163% 212g	130g per day for Men 19-50 years
Sugars	19% 13.7g	1.86% 1.35g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 1.35g	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	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, potato chips, lightly salted	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	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	64.7% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	199% 2.6mg	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	57.5% 230μg	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	120% 108mg	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	204% 30.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	73% 87.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	12% 119mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	6.1% 243μg	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	71% 5.68mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	82.5% 1.9mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	152% 5175mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.14% 5.36g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 2.4 times more Vitamin B1, 3.9 times more Vitamin B2, 8.5 times more Vitamin B3, 3.5 times more Vitamin B5, 4.3 times more Vitamin B6, 4.1 times more Vitamin B9, 7.6 times more Vitamin C, 7.5 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Carrots have 1.3 times more Calcium and 66.8 times more Water than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 17.6 times more Copper, 1.3 times more Fluoride, 4.2 times more Iron, 6.2 times more Magnesium, 3.1 times more Manganese, 4.9 times more Phosphorus, 5.5 times more Potassium, 11.1 times more Selenium, 3.2 times more Sodium and 7.6 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 10.1 times more Sugars than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 16 times more Energy, 196.6 times more Fat, 183 times more Saturated Fat, 414 times more Omega 3, 137.8 times more Omega 6, 6.5 times more Carbohydrate, 1.4 times more Fiber and 8.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, potato chips, lightly salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.