Comparing Nutrients in 5 ounces Boiled Carrots VS Plain Bagel Chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Boiled Carrots	Plain Bagel Chips	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	72.4% 94g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	11.8% 8.53g	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	0.7% 0.51g	1.43% 1.03g	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	% 0.57g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Plain Bagel Chips	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	12.8% 0.17mg	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	4.96% 20μg	50.3% 201μg	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	5.67% 5.1mg	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	9.73% 1.46mg	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	26.3% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	41.4% 0.95mg	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	6.07% 42.5mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.19% 7.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Plain Bagel Chips:

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 2.6 times more Vitamin K than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 7.9 times more Vitamin B1, 7.7 times more Vitamin B2, 11.9 times more Vitamin B3, 2 times more Vitamin B5 and 10.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Plain Bagel Chips:

• Boiled and Drained Carrots have 1.3 times more Calcium, more Fluoride, 1.7 times more Potassium and 17.9 times more Water than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 9.8 times more Copper, 14.9 times more Iron, 3.9 times more Magnesium, 4.3 times more Manganese, 4.4 times more Phosphorus, 51.7 times more Selenium, 4 times more Sodium and 5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Plain Bagel Chips Snacks contain 12.9 times more Energy, 84.1 times more Fat, 227.8 times more Saturated Fat, 59 times more Omega 3, 23.2 times more Omega 6, 8.1 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fructose, 1.4 times more Fiber and 16.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Plain Bagel Chips Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.