Comparing Nutrients in 14 ounces Snacks, brown rice chips VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, brown rice chips	9%	7%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, brown rice chips	Boiled Carrots	Recommended Dietary Allowance
Energy	52.6% 1524kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	7.96% 2.55g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.85g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	19% 13.7g	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	NA	1.97% 1.43g	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 10.7g	g per day for Men 19-50 years
Fiber	44% 16.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	58% 32.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Snacks, brown rice chips	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	46.7% 0.61mg	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	21% 83.3μg	14% 55.6μg	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	0% 0mg	16% 14.3mg	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	173% 26mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, brown rice chips	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	4.7% 189μg	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	74% 5.9mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	644% 15mg	26.7% 0.62mg	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	204% 1429mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	86.3% 1294mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, brown rice chips vs Boiled Carrots:

• Snacks, brown rice chips have 3.8 times more Vitamin B2, 12.1 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C and 2.1 times more Vitamin K than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Snacks, brown rice chips as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, brown rice chips vs Boiled Carrots:

• Snacks, brown rice chips have 26.2 times more Copper, 4.4 times more Iron, 13.1 times more Magnesium, 24.1 times more Manganese, 12 times more Phosphorus, 1.2 times more Potassium, 35.1 times more Selenium, 5.6 times more Sodium and 15 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, more Fluoride and 15.5 times more Water than Snacks, brown rice chips.

Comparison of macro-nutrients per 14 ounces:

• Snacks, brown rice chips have 11 times more Energy, 15.6 times more Fat, 21.4 times more Saturated Fat, 11.1 times more Omega 6, 9.9 times more Carbohydrate, 1.4 times more Fiber and 10.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.8 times more Sugars than Snacks, brown rice chips.
• Both Snacks, brown rice chips as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.