Comparing Nutrients in 300 calories Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Carrots

Weight per 300 calories

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor: 61g
• Carrots: 732g

Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 12 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.55% 0.057g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	54% 70g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	48% 34.7g	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	0.11% 0.079g	5.55% 4.02g	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	% 0.098g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 26.3g	g per day for Men 19-50 years
Fiber	14% 5.38g	54% 20.5g	38g per day for Men 19-50 years
Protein	8.67% 4.86g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Carrots	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.13% 0.086mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.94% 0.012mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15.3μg	34.8% 139μg	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	48% 43mg	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	28.7% 4.3mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.47μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Carrots	Recommended Dietary Allowance
Calcium	1.22% 12.2mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	13.3% 1.06mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.45μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	9.16% 1mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Carrots:

• Raw Carrots contain 3333.2 times more Vitamin A, 5.6 times more Vitamin B1, 34.7 times more Vitamin B2, 5.6 times more Vitamin B3, 3.6 times more Vitamin B5, 8.3 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C and 65.9 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Raw Carrots have similar amounts of Vitamin E per 300 kcal.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Carrots:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 10.2 times more Selenium than Raw Carrots.
• While Raw Carrots contain 19.8 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 16.5 times more Potassium, 2 times more Sodium, 1.7 times more Zinc and 518.3 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 300 calories:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 7.3 times more Fat, 5.7 times more Saturated Fat, 3.9 times more Omega 3 and 5.4 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.7 times more Carbohydrate, 7.9 times more Sugars, 50.7 times more Fructose, 3.8 times more Fiber and 1.4 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.