Comparing Nutrients in 1 kilogram Boiled Carrots VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Boiled Carrots	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	12% 350kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	67.6% 11.5g	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	609% 792g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	30.5% 22g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, pretzels, hard, plain, made with enriched flour, 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	384% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	89.2% 1.16mg	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	428% 1710μg	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	0% 0mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	30% 300mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	293% 2.64mg	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	540% 43.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	778% 18mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	167% 2500mg	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	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Snacks, pretzels, hard, plain, made with enriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 1 kilogram of Boiled Carrots has more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 15.2 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 kg of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 7 times more Vitamin B1, 14.2 times more Vitamin B2, 8.1 times more Vitamin B3 and 12.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 1 kilogram of Boiled Carrots has 1.6 times more Potassium and 27.3 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 kg of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 15.5 times more Copper, 12.7 times more Iron, 3.5 times more Magnesium, 11.5 times more Manganese, 3.8 times more Phosphorus, 8.3 times more Selenium, 4.3 times more Sodium and 4.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain similar levels of Calcium per one kilogram.
• 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 1.6 times more Sugars than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 1 kg of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contains 10.9 times more Energy, 19.4 times more Fat, 25 times more Saturated Fat, 60 times more Omega 3, 13.2 times more Omega 6, 9.6 times more Carbohydrate and 12 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein