Comparing Nutrients in 14 ounces Snacks, tortilla chips, plain, white corn, salted VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Boiled Carrots	Recommended Dietary Allowance
Energy	64.6% 1873kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	84.6% 82g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	57.3% 0.92g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	246% 41.8g	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	207% 269g	25% 32.6g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	% 3.1g	% 10.7g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	50.3% 28g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, 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	46.3% 0.56mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.33mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	12% 47.6μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	59.5% 1.43μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	93% 14mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Boiled Carrots	Recommended Dietary Allowance
Calcium	42% 421mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	75.4% 6.03mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	128% 893mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	9.67% 358g	3700g per day for Men 19-50 years

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

• Snacks, tortilla chips, plain, white corn, salted have 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12, 3.4 times more Vitamin E and 1.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, tortilla chips, plain, white corn, salted vs Boiled Carrots:

• Snacks, tortilla chips, plain, white corn, salted have 3.5 times more Calcium, 5.7 times more Copper, 4.5 times more Iron, 8.4 times more Magnesium, 2.5 times more Manganese, 7.5 times more Phosphorus, 6.3 times more Selenium, 5.7 times more Sodium and 6.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Potassium and 34.2 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Boiled and Drained Carrots have similar amounts of Fluoride per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 13.5 times more Energy, 114.9 times more Fat, 93.7 times more Saturated Fat, 231 times more Omega 3, 120.9 times more Omega 6, 8.2 times more Carbohydrate, 1.8 times more Fiber and 9.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.4 times more Sugars than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.