Comparing Nutrients in 14 ounces Snacks, tortilla chips, low fat, unsalted VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Snacks, tortilla chips, low fat, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	57% 1651kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	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	245% 318g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	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	55.4% 21g	19% 7.14g	38g per day for Men 19-50 years
Protein	78% 43.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, low fat, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	16% 63.5μg	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	0.88% 0.79mg	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	93% 14mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, low fat, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	63% 631mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	45.4% 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	79.4% 6.35mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	180% 1262mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	113% 62.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, low fat, unsalted VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, tortilla chips, low fat, unsalted versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, low fat, unsalted vs Canned Carrots with Liquids and Salt:

• 14 ounces of Snacks, tortilla chips, low fat, unsalted have 11.6 times more Vitamin B1, 10.4 times more Vitamin B2, 1.6 times more Vitamin B6, 2 times more Vitamin B9, 4.8 times more Vitamin E and 2.1 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 153.3 times more Vitamin A and 10 times more Vitamin C than Snacks, tortilla chips, low fat, unsalted.
• Both Snacks, tortilla chips, low fat, unsalted and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Snacks, tortilla chips, low fat, unsalted as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, tortilla chips, low fat, unsalted vs Canned Carrots with Liquids and Salt:

• 14 ounces of Snacks, tortilla chips, low fat, unsalted have 5.1 times more Calcium, 3.1 times more Iron, 10.8 times more Magnesium, 15.9 times more Phosphorus, 1.6 times more Potassium, 39.3 times more Selenium and 4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 16 times more Sodium and 54.7 times more Water than Snacks, tortilla chips, low fat, unsalted.
• Both Snacks, tortilla chips, low fat, unsalted and Canned Carrots with Liquids and Salt contain similar levels of Copper per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, low fat, unsalted have 18.1 times more Energy, 40.7 times more Fat, 34 times more Saturated Fat, 9.8 times more Omega 3, 45.1 times more Omega 6, 14.9 times more Carbohydrate, 2.9 times more Fiber and 19 times more Protein than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2.9 times more Sugars than Snacks, tortilla chips, low fat, unsalted.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein