Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, cones, plain VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Boiled Carrots	Recommended Dietary Allowance
Energy	69.8% 2024kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	282% 90g	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	18.2% 3.1g	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	192% 250g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 10.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	31.3% 12g	38g per day for Men 19-50 years
Protein	41% 23g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	2.98% 12μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	126% 10mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	25% 175mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	270% 4056mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, cones, plain vs Boiled Carrots:

• Snacks, corn-based, extruded, cones, plain have 4.8 times more Vitamin B1, 5.5 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 53.3 times more Vitamin A, 3.8 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, corn-based, extruded, cones, plain as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, cones, plain vs Boiled Carrots:

• Snacks, corn-based, extruded, cones, plain have 2.4 times more Copper, 7.5 times more Iron, 1.5 times more Phosphorus, 5.4 times more Selenium and 17.6 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Calcium, 1.8 times more Manganese, 2.9 times more Potassium and 45.1 times more Water than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Boiled and Drained Carrots have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, cones, plain have 14.6 times more Energy, 149.4 times more Fat, 758.3 times more Saturated Fat, 9 times more Omega 6, 7.7 times more Carbohydrate and 7.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.