Comparing Nutrients in 300 calories Snacks, tortilla chips, light (baked with less oil) VS Carrots

Weight per 300 calories

• Snacks, tortilla chips, light (baked with less oil): 64.5g
• Carrots: 732g

Snacks, tortilla chips, light (baked with less oil) have 11.3 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, tortilla chips, light (baked with less oil) or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	36.4% 47.4g	54% 70g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	NA	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	NA	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	9.68% 3.68g	54% 20.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Carrots	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.93% 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	2.6% 10.3μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.6% 0.039μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.13mg	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	15% 2.28mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Carrots	Recommended Dietary Allowance
Calcium	10.3% 103mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	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% 1.05mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	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	29.3% 205mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	5.16% 175mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	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	6.74% 0.74mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.023% 0.84g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, tortilla chips, light (baked with less oil) vs Carrots:

• Raw Carrots contain 2367.5 times more Vitamin A, 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 26.5 times more Vitamin B3, 8.7 times more Vitamin B6, 13.5 times more Vitamin B9, 334.6 times more Vitamin C, 2.1 times more Vitamin E and 213.9 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, tortilla chips, light (baked with less oil) vs Carrots:

• Snacks, tortilla chips, light (baked with less oil) have 13.8 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 4.4 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 13.3 times more Potassium, 2 times more Sodium, 2.4 times more Zinc and 770.3 times more Water than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Raw Carrots have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, tortilla chips, light (baked with less oil) have 5.6 times more Fat, 7.8 times more Saturated Fat and 4.4 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate, 101.4 times more Sugars and 5.6 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Raw Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.