Comparing Nutrients in 1 kilogram Boiled Carrots VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled Carrots	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	12% 350kcal	192% 5570kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	344% 334g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	136% 43.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	373% 5.97g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	970% 165g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	442% 574g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	19.4% 14g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	116% 44g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	947% 8520μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	162% 2.1mg	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	35% 140μg	17.5% 70μg	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	40% 36mg	22.2% 20mg	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	68.7% 10.3mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	280% 336μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	30% 300mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	277% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	NA	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	43% 300mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, corn-based, extruded, chips, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Snacks, corn-based, extruded, chips, unsalted:

• 1 kilogram of Boiled Carrots has 213 times more Vitamin A, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin E and 2.5 times more Vitamin K than Boiled and Drained Carrots.
• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Carrots as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Snacks, corn-based, extruded, chips, unsalted:

• 1 kilogram of Boiled Carrots has 1.3 times more Potassium, 3.9 times more Sodium and 90.2 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains 4.1 times more Calcium, 14.6 times more Copper, 5 times more Iron, 7 times more Magnesium, 6.1 times more Phosphorus, 9.6 times more Selenium and 4.3 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2.4 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains 15.9 times more Energy, 185.6 times more Fat, 144.8 times more Saturated Fat, 597 times more Omega 3, 189.5 times more Omega 6, 7 times more Carbohydrate, 1.5 times more Fiber and 8.7 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein