Comparing Nutrients in 5 ounces Plain Bagel Chips VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Plain Bagel Chips	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	1.7% 67.3μg	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	89.5% 7.16mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	9.55% 0.22mg	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	26.5% 186mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	93% 51.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	3.45% 128g	3700g per day for Men 19-50 years

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

• Plain Bagel Chips Snacks have 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.
• While Boiled and Drained Carrots contain 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.
• Both Plain Bagel Chips Snacks as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Plain Bagel Chips Snacks have 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.
• While Boiled and Drained Carrots contain more Fluoride, 1.7 times more Potassium and 17.9 times more Water than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Boiled and Drained Carrots have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Bagel Chips Snacks have 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 Plain Bagel Chips Snacks as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.