Comparing Nutrients in 14 ounces Snacks, potato chips, lightly salted VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Snacks, potato chips, lightly salted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	76.6% 2223kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	145% 140g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	280% 47.6g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	13.5% 9.76g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	34% 0.44mg	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	57.5% 230μg	7.94% 31.8μg	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	120% 108mg	8.8% 7.94mg	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	204% 30.6mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	71% 5.68mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	77.7% 1.8mg	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	84% 587mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	152% 5175mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, lightly salted vs Canned Carrots with Liquids and Salt:

• Snacks, potato chips, lightly salted have 8.3 times more Vitamin B1, 6.4 times more Vitamin B2, 13 times more Vitamin B3, 5.9 times more Vitamin B5, 5.8 times more Vitamin B6, 7.3 times more Vitamin B9, 13.7 times more Vitamin C, 10.6 times more Vitamin E and 2.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato chips, lightly salted vs Canned Carrots with Liquids and Salt:

• Snacks, potato chips, lightly salted have 2.9 times more Copper, 2.8 times more Iron, 6.9 times more Magnesium, 7.4 times more Phosphorus, 7.5 times more Potassium, 19.5 times more Selenium and 5.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 1.3 times more Sodium and 68.9 times more Water than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, lightly salted have 24.3 times more Energy, 252.8 times more Fat, 219.6 times more Saturated Fat, 51.8 times more Omega 3, 214 times more Omega 6, 10 times more Carbohydrate, 2.3 times more Fiber and 11.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7.2 times more Sugars than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.