Comparing Nutrients in 1 kilogram Boiled Carrots VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Boiled Carrots	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	12% 350kcal	185% 5360kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	343% 110g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	705% 120g	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	407% 529g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	3.03% 2.2g	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	126% 48g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	508% 6.6mg	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	113% 450μg	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	346% 311mg	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	607% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	30% 300mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	340% 3.06mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	191% 4.4mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	375% 12750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	99% 11mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Snacks, potato chips, plain, unsalted:

• Boiled and Drained Carrots have more Vitamin A than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.5 times more Vitamin B1, 4.5 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 3.2 times more Vitamin B9, 8.6 times more Vitamin C, 8.8 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Snacks, potato chips, plain, unsalted:

• Boiled and Drained Carrots have 1.3 times more Calcium, 7.3 times more Sodium and 47.5 times more Water than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 18 times more Copper, 4.8 times more Iron, 6.7 times more Magnesium, 2.8 times more Manganese, 5.5 times more Phosphorus, 5.4 times more Potassium, 11.6 times more Selenium and 5.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 15.7 times more Sugars than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 15.3 times more Energy, 192.2 times more Fat, 365.3 times more Saturated Fat, 190 times more Omega 3, 137.7 times more Omega 6, 6.4 times more Carbohydrate, 1.6 times more Fiber and 9.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.