Comparing Nutrients in 14 ounces Boiled Carrots VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Boiled Carrots	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	4.8% 139kcal	68.7% 1992kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	84% 27g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	283% 48g	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	198% 257g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3.45% 2.5g	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	0.88% 0.64g	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	% 1.55g	g per day for Men 19-50 years
Fiber	31.3% 12g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, potato chips, made from dried potatoes, reduced fat	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	126% 1.64mg	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	26.8% 107μg	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	53% 47.6mg	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	57.7% 8.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	12% 119mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	67.5% 0.61mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	62.3% 1.43mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	88.7% 3016mg	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	119% 1786mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.24% 8.8g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 2.9 times more Vitamin B2 and 1.9 times more Vitamin K than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 3.2 times more Vitamin B1, 5.6 times more Vitamin B3, 3.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, 3.3 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Boiled and Drained Carrots have 40.6 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 9 times more Copper, 3.3 times more Iron, 4.5 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 3.2 times more Potassium, 4.1 times more Selenium, 7.8 times more Sodium and 3.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 5.5 times more Sugars than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 14.3 times more Energy, 145.2 times more Fat, 225.3 times more Saturated Fat, 43 times more Omega 3, 139.3 times more Omega 6, 7.9 times more Carbohydrate and 6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Carrots as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.