Comparing Nutrients in 14 ounces Boiled Carrots VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Boiled Carrots	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	4.8% 139kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	3.74% 0.64g	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	171% 222g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3.23% 2.34g	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	0.77% 0.56g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0.95g	g per day for Men 19-50 years
Fiber	31.3% 12g	76.2% 29g	38g per day for Men 19-50 years
Protein	5.4% 3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	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	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	76.4% 3.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	162% 2.1mg	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	66.5% 266μg	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	480% 432mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	1087% 1304μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	12% 119mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	10.5% 419μg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	68% 1.56mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	109% 3695mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	114% 1703mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 14 ounces of Boiled Carrots have more Vitamin A, 2.8 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.7 times more Vitamin B1, 5.3 times more Vitamin B3, 4.2 times more Vitamin B5, 3.5 times more Vitamin B6, 4.8 times more Vitamin B9, 30.2 times more Vitamin C and 24 times more Vitamin K than Boiled and Drained Carrots.
• 14 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled and Drained Carrots as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 14 ounces of Boiled Carrots have 1.5 times more Calcium and 34.3 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 9.7 times more Copper, 2.2 times more Fluoride, 3.4 times more Iron, 4.8 times more Magnesium, 2.5 times more Manganese, 4.4 times more Phosphorus, 4 times more Potassium, 4.1 times more Selenium, 7.4 times more Sodium and 3.9 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Fluoride, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 5.8 times more Sugars than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 14 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 7.2 times more Energy, 6.8 times more Carbohydrate, 2.4 times more Fiber and 6.7 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.