Comparing Nutrients in 14 ounces Carrots VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	5.6% 163kcal	72.7% 2108kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	103% 33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	271% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	195% 253g	130g per day for Men 19-50 years
Sugars	26% 19g	5.04% 3.65g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	% 3.65g	g per day for Men 19-50 years
Fiber	29.2% 11g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	368% 3314μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	140% 1.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	34.7% 139μg	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	26% 23.4mg	142% 127mg	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	17.5% 2.6mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	87.3% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	47.6% 1.1mg	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	20% 139mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	53.4% 802mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.22% 8.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Snacks, plantain chips, salted:

• Raw Carrots have 12.1 times more Vitamin A, 1.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 4 times more Vitamin B5, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9, 5.4 times more Vitamin C, 7.6 times more Vitamin E and 2.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Snacks, plantain chips, salted have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Snacks, plantain chips, salted:

• Raw Carrots have 3.7 times more Calcium and 42.2 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 4.4 times more Copper, 3.2 times more Iron, 5.9 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 5.2 times more Sugars than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 13 times more Energy, 123.3 times more Fat, 260.5 times more Saturated Fat, 39 times more Omega 3, 116.2 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.