Comparing Nutrients in 500 calories Snacks, potato chips, reduced fat VS Carrots

Weight per 500 calories

• Snacks, potato chips, reduced fat: 106g
• Carrots: 1220g

Snacks, potato chips, reduced fat have 11.5 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 500 calories - Snacks, potato chips, reduced fat or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, reduced fat	6%	39%	55%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, potato chips, reduced fat	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.8% 22g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	14% 4.4g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	90% 117g	130g per day for Men 19-50 years
Sugars	0.32% 0.23g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	16.5% 6.26g	90% 34g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, reduced fat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.43mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.17% 28.7μg	58% 232μg	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	30.3% 27.3mg	80% 72mg	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	38.7% 5.8mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.8% 14μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, reduced fat	Carrots	Recommended Dietary Allowance
Calcium	2.23% 22.3mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	70.8% 0.64mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	18% 1.43mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	22.5% 94mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	54.5% 1851mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	40.4% 606mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	0.68% 0.074mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.029% 1.06g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, reduced fat vs Carrots:

• Raw Carrots contain more Vitamin A, 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 11.6 times more Vitamin B5, 2.4 times more Vitamin B6, 8.1 times more Vitamin B9, 2.6 times more Vitamin C, 1.4 times more Vitamin E and 11.4 times more Vitamin K than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, reduced fat vs Carrots:

• Snacks, potato chips, reduced fat have 7.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 18.1 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 1.4 times more Sodium, 39.4 times more Zinc and 1014.3 times more Water than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Raw Carrots have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, reduced fat have 7.5 times more Fat, 11.3 times more Saturated Fat, 8.3 times more Omega 3 and 9.4 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.6 times more Carbohydrate, 247.5 times more Sugars, 5.5 times more Fiber and 1.5 times more Protein than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Snacks, potato chips, reduced fat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.