Comparing Nutrients in 14 ounces Snacks, potato chips, plain, salted VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, potato chips, plain, salted	Boiled Carrots	Recommended Dietary Allowance
Energy	73% 2111kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	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	164% 214g	25% 32.6g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0% 0g	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	% 0g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 10.7g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	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	70.4% 0.85mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	28.8% 115μg	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	95% 85.7mg	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	277% 41.5mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	63.5% 5.1mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	86.7% 607mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	140% 4747mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	139% 2092mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, plain, salted vs Boiled Carrots:

• Snacks, potato chips, plain, salted have 3.2 times more Vitamin B1, 2 times more Vitamin B2, 7.4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9, 6 times more Vitamin C, 10.1 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted 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, potato chips, plain, salted vs Boiled Carrots:

• Snacks, potato chips, plain, salted have 13.8 times more Copper, 1.3 times more Fluoride, 3.8 times more Iron, 6.3 times more Magnesium, 2.8 times more Manganese, 5.1 times more Phosphorus, 5.1 times more Potassium, 3.6 times more Selenium, 9.1 times more Sodium and 5.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Calcium and 48.5 times more Water than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, plain, salted have 15.2 times more Energy, 188.8 times more Fat, 113.3 times more Saturated Fat, 358 times more Omega 3, 90.9 times more Omega 6, 6.5 times more Carbohydrate and 8.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.5 times more Sugars than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Snacks, potato chips, plain, salted as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.