Comparing Nutrients in 5 ounces Boiled Carrots VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Boiled Carrots	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	9.6% 1.63g	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	86.4% 112g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	4.32% 3.13g	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	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	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	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	12.6% 0.16mg	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	60.6% 242μg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	41.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	76.5% 6.12mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	110% 2.54mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 5 ounces of Boiled Carrots have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 15.2 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 7 times more Vitamin B1, 14.2 times more Vitamin B2, 8.1 times more Vitamin B3 and 12.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 5 ounces of Boiled Carrots have 1.6 times more Potassium and 27.3 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 15.5 times more Copper, 12.7 times more Iron, 3.5 times more Magnesium, 11.5 times more Manganese, 3.8 times more Phosphorus, 8.3 times more Selenium, 4.3 times more Sodium and 4.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain similar levels of Calcium per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 1.6 times more Sugars than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 5 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 10.9 times more Energy, 19.4 times more Fat, 25 times more Saturated Fat, 60 times more Omega 3, 13.2 times more Omega 6, 9.6 times more Carbohydrate and 12 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein