Comparing Nutrients in 14 ounces Snacks, taro chips VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Snacks, taro chips	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	68% 1977kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	79.8% 25.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	299% 51g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	17% 22g	130g per day for Men 19-50 years
Sugars	21% 15g	13.6% 9.84g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	75.2% 28.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	20% 79.4μg	8.93% 35.7μg	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	22% 20mg	12% 10.7mg	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	300% 45mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	24% 238mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	59.5% 4.76mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	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	74.3% 520mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	88% 2997mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, taro chips vs Canned Carrots with Salt:

• Snacks, taro chips have 9.7 times more Vitamin B1, 4.9 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9, 1.9 times more Vitamin C, 15.3 times more Vitamin E and 1.8 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 79.7 times more Vitamin A than Snacks, taro chips.
• Both Snacks, taro chips and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Snacks, taro chips as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, taro chips vs Canned Carrots with Salt:

• Snacks, taro chips have 2.4 times more Calcium, 2.7 times more Copper, 1.9 times more Iron, 10.5 times more Magnesium, 5.5 times more Phosphorus, 4.2 times more Potassium, 4.5 times more Selenium, 1.4 times more Sodium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 450 times more Manganese and 46.5 times more Water than Snacks, taro chips.

Comparison of macro-nutrients per 14 ounces:

• Snacks, taro chips have 19.9 times more Energy, 131.1 times more Fat, 178.6 times more Saturated Fat, 5.5 times more Omega 3, 162.3 times more Omega 6, 12.3 times more Carbohydrate, 1.5 times more Sugars, 4.8 times more Fiber and 3.6 times more Protein than Drained Canned Carrots with Salt.
• Both Snacks, taro chips as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.