Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	26.6% 773kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.5% 1.08g	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	0.33% 0.24g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.1g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	53.8% 0.7mg	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	2.83% 11.3μg	6.73% 27μg	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	3.15% 2.83mg	1.9% 1.7mg	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	6.9% 1.03mg	130% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	21.4% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	9.2% 0.74mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	16% 0.37mg	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	4.05% 28.3mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.091% 3.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snack, potato chips, made from dried potatoes, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Snack, potato chips, made from dried potatoes, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Snack, potato chips, made from dried potatoes, plain:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.7 times more Vitamin C and 1.4 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 11.1 times more Vitamin B1, 2.6 times more Vitamin B2, 6.3 times more Vitamin B3, 4.3 times more Vitamin B5, 4.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 18.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Snack, potato chips, made from dried potatoes, plain:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Calcium, 1.7 times more Manganese and 39.2 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 1.3 times more Copper, 1.5 times more Iron, 4.4 times more Magnesium, 5.5 times more Phosphorus, 3.7 times more Potassium, 2.2 times more Sodium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 3.2 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 23.7 times more Energy, 252 times more Fat, 345.7 times more Saturated Fat, 6.6 times more Omega 3, 275.7 times more Omega 6, 10.3 times more Carbohydrate, 1.6 times more Fiber and 8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein