Comparing Nutrients in 1 pound Salted Soy Chips VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Salted Soy Chips	Boiled Carrots	Recommended Dietary Allowance
Energy	60.2% 1746kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	41.8% 16g	36% 13.6g	38g per day for Men 19-50 years
Protein	215% 120g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.4% 13.5mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	53.4% 0.69mg	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	272% 1089μg	16% 63.5μg	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	0% 0mg	18% 16.3mg	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	30.5% 4.6mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Boiled Carrots	Recommended Dietary Allowance
Calcium	77.6% 776mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	1238% 11mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	5.4% 215μg	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	295% 23.6mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	184% 771mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	402% 9.25mg	30.6% 0.7mg	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	4.54% 31.8mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	255% 3819mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Salted Soy Chips vs Boiled Carrots:

• Salted Soy Chips or Crisps Snacks have 5 times more Vitamin B1, 7.9 times more Vitamin B2, 4.6 times more Vitamin B3, 6 times more Vitamin B5, 3.4 times more Vitamin B6 and 17.1 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and more Vitamin C than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Boiled and Drained Carrots have similar amounts of Vitamin E and Vitamin K per 1 lb.
• Both Salted Soy Chips or Crisps Snacks as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Salted Soy Chips vs Boiled Carrots:

• Salted Soy Chips or Crisps Snacks have 5.7 times more Calcium, 144.5 times more Copper, 15.3 times more Iron, 17 times more Magnesium, 13.2 times more Manganese, 17.3 times more Selenium, 14.5 times more Sodium and 7.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Fluoride, 4.3 times more Phosphorus, 33.6 times more Potassium and 10.6 times more Water than Salted Soy Chips or Crisps Snacks.

Comparison of macro-nutrients per 1 pound:

• Salted Soy Chips or Crisps Snacks have 11 times more Energy, 40.8 times more Fat, 36.7 times more Saturated Fat, 398 times more Omega 3, 41.6 times more Omega 6, 6.5 times more Carbohydrate and 34.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Sugars than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Boiled and Drained Carrots have similar amounts of Fiber per 1 lb.
• Both Salted Soy Chips or Crisps Snacks as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.