Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	51.7% 50g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	58.4% 76g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	0.66% 0.48g	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	0.55% 0.4g	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	% 0.51g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0.48g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	71% 0.92mg	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	3.9% 15.6μg	20.6% 82.2μg	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	3.62% 3.26mg	43% 38.7mg	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	9.54% 1.43mg	73% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	9.4% 0.75mg	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	29.5% 0.68mg	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	6.28% 44mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	54.4% 1848mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.052% 1.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, potato chips, lightly salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Snacks, potato chips, lightly salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Snacks, potato chips, lightly salted:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A than Snacks, potato chips, lightly salted.
• While 5 oz of Snacks, potato chips, lightly salted contain 5.3 times more Vitamin B1, 4.7 times more Vitamin B2, 13.2 times more Vitamin B3, 4.7 times more Vitamin B5, 7.8 times more Vitamin B6, 5.3 times more Vitamin B9, 11.9 times more Vitamin C, 7.6 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 5 ounces of Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Carrots as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Snacks, potato chips, lightly salted:

• 5 ounces of Cooked Frozen Carrots have 1.5 times more Calcium and 66.9 times more Water than Snacks, potato chips, lightly salted.
• While 5 oz of Snacks, potato chips, lightly salted contain 3.6 times more Copper, 2.7 times more Iron, 5.6 times more Magnesium, 2.9 times more Manganese, 4.8 times more Phosphorus, 6.8 times more Potassium, 13 times more Selenium, 3.2 times more Sodium and 4.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 12 times more Sugars than Snacks, potato chips, lightly salted.
• While 5 oz of Snacks, potato chips, lightly salted contain 15.1 times more Energy, 52 times more Fat, 45.8 times more Saturated Fat, 9.4 times more Omega 3, 41.5 times more Omega 6, 6.9 times more Carbohydrate, 1.3 times more Fiber and 11.6 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein