Comparing Nutrients in 5 ounces Carrots VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	2% 58kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	69.6% 90g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	1.8% 1.3g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	% 1.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	132% 1184μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	12.4% 49.6μg	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	9.3% 8.36mg	50.6% 45.5mg	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	6.24% 0.94mg	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	33.8% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	17% 0.39mg	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	7.1% 49.6mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	32.8% 1114mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.08% 2.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Snacks, plantain chips, salted:

• Raw Carrots have 12.1 times more Vitamin A, 1.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 4 times more Vitamin B5, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9, 5.4 times more Vitamin C, 7.6 times more Vitamin E and 2.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Snacks, plantain chips, salted have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Snacks, plantain chips, salted:

• Raw Carrots have 3.7 times more Calcium and 42.2 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 4.4 times more Copper, 3.2 times more Iron, 5.9 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 5.2 times more Sugars than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 13 times more Energy, 123.3 times more Fat, 260.5 times more Saturated Fat, 39 times more Omega 3, 116.2 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.