Comparing Nutrients in 5 ounces Boiled Carrots VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Boiled Carrots	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	66% 11.2g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	0.65% 0.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0.47g	g per day for Men 19-50 years
Fiber	11% 4.25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, potato chips, plain, salted	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	58% 0.75mg	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	10.3% 41μg	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	34% 30.6mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	2.17% 87μg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	26.5% 0.61mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	50% 747mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.071% 2.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Snacks, potato chips, plain, salted:

• Boiled and Drained Carrots have more Vitamin A than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 3.2 times more Vitamin B1, 2 times more Vitamin B2, 7.4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9, 6 times more Vitamin C, 10.1 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Snacks, potato chips, plain, salted:

• Boiled and Drained Carrots have 1.4 times more Calcium and 48.5 times more Water than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 13.8 times more Copper, 1.3 times more Fluoride, 3.8 times more Iron, 6.3 times more Magnesium, 2.8 times more Manganese, 5.1 times more Phosphorus, 5.1 times more Potassium, 3.6 times more Selenium, 9.1 times more Sodium and 5.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 10.5 times more Sugars than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 15.2 times more Energy, 188.8 times more Fat, 113.3 times more Saturated Fat, 358 times more Omega 3, 90.9 times more Omega 6, 6.5 times more Carbohydrate and 8.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, potato chips, plain, salted have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Carrots as well as Snacks, potato chips, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.