Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Canned Carrots with Salt	Salted Soy Chips	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	58% 75.3g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	3.5% 2.55g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Salted Soy Chips	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	26.4% 4.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	56% 0.73mg	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	3.2% 12.8μg	85% 340μg	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	4.25% 3.83mg	0% 0mg	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	7% 1.05mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Salted Soy Chips	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	387% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	11.3% 0.91mg	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	126% 2.9mg	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	4.86% 34mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	79.6% 1194mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Salted Soy Chips per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Salted Soy Chips:

• 5 ounces of Canned Carrots with Salt have more Vitamin A and more Vitamin C than Salted Soy Chips.
• While 5 oz of Salted Soy Chips or Crisps Snacks contain 18.5 times more Vitamin B1, 11.6 times more Vitamin B2, 5.4 times more Vitamin B3, 10.4 times more Vitamin B5, 4.6 times more Vitamin B6, 26.7 times more Vitamin B9 and 1.4 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Salted Soy Chips provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Salted Soy Chips:

• 5 ounces of Canned Carrots with Salt have 3.4 times more Phosphorus, 25.6 times more Potassium and 10.9 times more Water than Salted Soy Chips.
• While 5 oz of Salted Soy Chips or Crisps Snacks contain 6.8 times more Calcium, 23.6 times more Copper, 8.1 times more Iron, 21.3 times more Magnesium, 4.5 times more Manganese, 30.3 times more Selenium, 3.5 times more Sodium and 5.8 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.4 times more Sugars than Salted Soy Chips.
• While 5 oz of Salted Soy Chips or Crisps Snacks contain 15.4 times more Energy, 38.7 times more Fat, 30.6 times more Saturated Fat, 36.2 times more Omega 3, 45.8 times more Omega 6, 9.6 times more Carbohydrate, 2.3 times more Fiber and 41.4 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein