Comparing Nutrients in 1 kilogram Fat Free Potato Chips VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Fat Free Potato Chips	Carrots	Recommended Dietary Allowance
Energy	131% 3790kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 838g	73.7% 96g	130g per day for Men 19-50 years
Sugars	51% 37g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	197% 75g	73.7% 28g	38g per day for Men 19-50 years
Protein	172% 96g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	900% 11mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	47.5% 190μg	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	103% 93mg	65.6% 59mg	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	2.67% 0.4mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Carrots	Recommended Dietary Allowance
Calcium	35% 350mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	446% 35.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.43mg	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	239% 1670mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	479% 16280mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fat Free Potato Chips vs Carrots:

• Salted Fat Free Potato Chips have 16.4 times more Vitamin B1, 2 times more Vitamin B2, 6.6 times more Vitamin B3, 5.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 16.5 times more Vitamin E and 1.5 times more Vitamin K than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fat Free Potato Chips vs Carrots:

• Salted Fat Free Potato Chips have 3.9 times more Copper, 11.9 times more Iron, 5.8 times more Magnesium, 4.8 times more Phosphorus, 5.1 times more Potassium, 81 times more Selenium, 9.3 times more Sodium and 3.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 44.1 times more Water than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Raw Carrots have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Salted Fat Free Potato Chips have 9.2 times more Energy, 30 times more Omega 3, 2 times more Omega 6, 8.7 times more Carbohydrate, 2.7 times more Fiber and 10.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sugars than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.