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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, pita chips, salted	Carrots	Recommended Dietary Allowance
Energy	62.5% 1814kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.33g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.03g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	29.2% 38g	130g per day for Men 19-50 years
Sugars	26% 19g	26% 19g	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	7.4% 5.36g	3% 2.2g	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	% 3.25g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.2g	g per day for Men 19-50 years
Fiber	39.7% 15g	29.2% 11g	38g per day for Men 19-50 years
Protein	83.6% 46.8g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.22mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	134% 536μg	19% 75.4μg	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	26% 23.4mg	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	183% 27.5mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Carrots	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	0.32% 12.7μg	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	228% 18.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	24.7% 0.57mg	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	70.3% 492mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	239% 131μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	226% 3389mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.47% 350g	3700g per day for Men 19-50 years

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

• Snacks, pita chips, salted have 8.5 times more Vitamin B1, 5.3 times more Vitamin B2, 7.2 times more Vitamin B3, 1.8 times more Vitamin B5, 7.1 times more Vitamin B9 and 10.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C and 11 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Snacks, pita chips, salted have 3.1 times more Copper, 15.3 times more Iron, 3.1 times more Magnesium, 4.6 times more Manganese, 3.5 times more Phosphorus, 331 times more Selenium, 12.4 times more Sodium and 4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.9 times more Calcium, 2.5 times more Potassium and 44.1 times more Water than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Raw Carrots have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pita chips, salted have 11.1 times more Energy, 63.3 times more Fat, 41.9 times more Saturated Fat, 49.5 times more Omega 3, 20.2 times more Omega 6, 7.1 times more Carbohydrate, 2.5 times more Fructose, 1.4 times more Fiber and 12.7 times more Protein than Raw Carrots.
• Both Snacks, pita chips, salted and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Snacks, pita chips, salted as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.