Comparing Nutrients in 14 ounces Boiled Carrots VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Boiled Carrots	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	4.8% 139kcal	68% 1973kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	91% 88.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	207% 35g	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	206% 267g	130g per day for Men 19-50 years
Sugars	19% 13.7g	6.62% 4.8g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 3.53g	g per day for Men 19-50 years
Fiber	31.3% 12g	49% 18.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	376% 3382μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	61.7% 0.8mg	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	22% 87.3μg	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	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	12% 119mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	46.3% 0.42mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	61.6% 1.4mg	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	133% 929mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	82% 1230mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.21% 7.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Tortilla chips, yellow, plain, salted:

• Boiled and Drained Carrots have 106.5 times more Vitamin A, more Vitamin C and 22.8 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 2 times more Vitamin B1, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.9 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tortilla chips, yellow, plain, salted have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Carrots as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Tortilla chips, yellow, plain, salted:

• Boiled and Drained Carrots have more Fluoride and 46.5 times more Water than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 3.5 times more Calcium, 6.2 times more Copper, 3.9 times more Iron, 8.4 times more Magnesium, 2.3 times more Manganese, 7.8 times more Phosphorus, 12 times more Selenium, 5.3 times more Sodium and 7.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tortilla chips, yellow, plain, salted have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 2.9 times more Sugars than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 14.2 times more Energy, 124.1 times more Fat, 92.5 times more Saturated Fat, 313 times more Omega 3, 101.7 times more Omega 6, 8.2 times more Carbohydrate, 1.6 times more Fiber and 8.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.