Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Snacks, potato chips, white, restructured, baked

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, potato chips, white, restructured, baked	4%	35%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	26.6% 25.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	33.7% 5.72g	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	78% 101g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	9.8% 7.1g	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	6.7% 2.55g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, potato chips, white, restructured, baked	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	40% 0.48mg	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	36.2% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	55.6% 0.72mg	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	0% 0μg	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	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	6.9% 1.03mg	20.6% 3.1mg	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	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Calcium	4.4% 44mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.74% 150μg	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	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, potato chips, white, restructured, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Snacks, potato chips, white, restructured, baked 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 Snacks, potato chips, white, restructured, baked:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Snacks, potato chips, white, restructured, baked.
• While 5 oz of Snacks, potato chips, white, restructured, baked contain 17.9 times more Vitamin B1, 2.6 times more Vitamin B2, 9.7 times more Vitamin B3, 4.6 times more Vitamin B6 and 3 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 Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, potato chips, white, restructured, baked 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 Snacks, potato chips, white, restructured, baked:

• 5 ounces of Canned Carrots with Liquids and Salt have 66.4 times more Water than Snacks, potato chips, white, restructured, baked.
• While 5 oz of Snacks, potato chips, white, restructured, baked contain 4 times more Calcium, 1.5 times more Iron, 4.8 times more Magnesium, 13.7 times more Phosphorus, 4.2 times more Potassium, 20.3 times more Selenium, 2.2 times more Sodium and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, potato chips, white, restructured, baked contain similar levels of Copper per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, potato chips, white, restructured, baked contain 20.4 times more Energy, 130 times more Fat, 105.2 times more Saturated Fat, 24.6 times more Omega 3, 72.1 times more Omega 6, 13.3 times more Carbohydrate, 2 times more Sugars, 2.7 times more Fiber and 8.6 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