Comparing Nutrients in 14 ounces Boiled Carrots VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Boiled Carrots	Salted Soy Chips	Recommended Dietary Allowance
Energy	4.8% 139kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	84.5% 14.4g	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	162% 211g	130g per day for Men 19-50 years
Sugars	19% 13.7g	9.85% 7.14g	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	NA	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	188% 105g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Salted Soy Chips	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	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	157% 2.04mg	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	238% 953μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	39.4% 47.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Salted Soy Chips	Recommended Dietary Allowance
Calcium	12% 119mg	68% 679mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	1083% 9.75mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	0% 0μg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	352% 8.1mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	223% 3342mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Salted Soy Chips per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Salted Soy Chips:

• 14 ounces of Boiled Carrots have more Vitamin A and more Vitamin C than Salted Soy Chips.
• While 14 oz of Salted Soy Chips or Crisps Snacks contain 5 times more Vitamin B1, 7.9 times more Vitamin B2, 4.6 times more Vitamin B3, 6 times more Vitamin B5, 3.4 times more Vitamin B6 and 17.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Salted Soy Chips provide similar amounts of Vitamin E and Vitamin K per 14 ounces.
• 14 ounces of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Salted Soy Chips:

• 14 ounces of Boiled Carrots have 4.3 times more Phosphorus, 33.6 times more Potassium and 10.6 times more Water than Salted Soy Chips.
• While 14 oz of Salted Soy Chips or Crisps Snacks contain 5.7 times more Calcium, 144.5 times more Copper, 15.3 times more Iron, 17 times more Magnesium, 13.2 times more Manganese, 17.3 times more Selenium, 14.5 times more Sodium and 7.5 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 14 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Salted Soy Chips or Crisps Snacks lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Carrots have 1.9 times more Sugars than Salted Soy Chips.
• While 14 oz of Salted Soy Chips or Crisps Snacks contain 11 times more Energy, 40.8 times more Fat, 36.7 times more Saturated Fat, 398 times more Omega 3, 41.6 times more Omega 6, 6.5 times more Carbohydrate and 34.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Salted Soy Chips offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein