Comparing Nutrients in 500 calories Snacks, tortilla chips, light (baked with less oil) VS Boiled Carrots

Weight per 500 calories

• Snacks, tortilla chips, light (baked with less oil): 108g
• Boiled Carrots: 1429g

Snacks, tortilla chips, light (baked with less oil) have 13.3 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Snacks, tortilla chips, light (baked with less oil) or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	3.16% 0.051g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	31.5% 5.35g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	90% 117g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	16% 6.13g	113% 43g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.48% 4.3μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.82% 0.45mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	168% 2.2mg	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	4.3% 17.2μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.24% 0.22mg	57% 51.4mg	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	25.3% 3.8mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.75μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Boiled Carrots	Recommended Dietary Allowance
Calcium	17% 171mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	22% 1.75mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	49% 342mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, light (baked with less oil) vs Boiled Carrots:

• Boiled and Drained Carrots contain 2829.9 times more Vitamin A, 4 times more Vitamin B1, 2.1 times more Vitamin B2, 20.4 times more Vitamin B3, 11.3 times more Vitamin B6, 11.6 times more Vitamin B9, 239.1 times more Vitamin C, 3.9 times more Vitamin E and 260 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 Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, tortilla chips, light (baked with less oil) vs Boiled Carrots:

• Snacks, tortilla chips, light (baked with less oil) have 1.7 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 11.5 times more Potassium, 1.9 times more Sodium, 2.3 times more Zinc and 921.5 times more Water than Snacks, tortilla chips, light (baked with less oil).

Comparison of macro-nutrients per 500 calories:

• Snacks, tortilla chips, light (baked with less oil) have 6.4 times more Fat, 7.1 times more Saturated Fat and 4.3 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate, 86.5 times more Sugars and 7 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Boiled and Drained Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.