Comparing Nutrients in 1 pound Boiled Carrots VS Snacks, brown rice chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, brown rice chips	9%	7%	84%

Macro Nutrients

	Boiled Carrots	Snacks, brown rice chips	Recommended Dietary Allowance
Energy	5.47% 159kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	284% 370g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	3.75% 2.72g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	% 2.63g	g per day for Men 19-50 years
Fiber	36% 13.6g	50% 19g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, brown rice chips	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	221% 35.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	52.3% 0.68mg	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	16% 63.5μg	24% 95μg	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	18% 16.3mg	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	31% 4.67mg	198% 29.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, brown rice chips	Recommended Dietary Allowance
Calcium	13.6% 136mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	224% 2mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	0% 0μg	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	19.3% 1.54mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	141% 594mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	736% 17mg	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	19.4% 136mg	233% 1633mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	99% 1479mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	11% 409g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, brown rice chips per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Snacks, brown rice chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Snacks, brown rice chips:

• 1 pound of Boiled Carrots has more Vitamin A, more Vitamin C and 2.1 times more Vitamin K than Snacks, brown rice chips.
• While 1 lb of Snacks, brown rice chips contains 3.8 times more Vitamin B2, 12.1 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, brown rice chips provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Snacks, brown rice chips have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Snacks, brown rice chips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Snacks, brown rice chips:

• 1 pound of Boiled Carrots has 2.7 times more Calcium and 15.5 times more Water than Snacks, brown rice chips.
• While 1 lb of Snacks, brown rice chips contains 26.2 times more Copper, 4.4 times more Iron, 13.1 times more Magnesium, 24.1 times more Manganese, 12 times more Phosphorus, 35.1 times more Selenium, 5.6 times more Sodium and 15 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, brown rice chips contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Snacks, brown rice chips lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Snacks, brown rice chips lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 5.8 times more Sugars than Snacks, brown rice chips.
• While 1 lb of Snacks, brown rice chips contains 11 times more Energy, 15.6 times more Fat, 21.4 times more Saturated Fat, 11.1 times more Omega 6, 9.9 times more Carbohydrate, 1.4 times more Fiber and 10.8 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Snacks, brown rice chips provide inadequate amounts of Omega 3 in one pound.