Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, corn VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Boiled Carrots	Recommended Dietary Allowance
Energy	19% 546kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.55g	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	88.5% 115g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.3% 12g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	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	9.45% 0.11mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.12mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.73% 27μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, corn	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20.7% 1.66mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	313% 7.2mg	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	64.8% 454mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	15.8% 237mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, corn vs Boiled Carrots:

• Snacks, rice cakes, brown rice, corn have 1.2 times more Vitamin B1, 2.4 times more Vitamin B2, 10 times more Vitamin B3, 4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Snacks, rice cakes, brown rice, corn as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, corn vs Boiled Carrots:

• Snacks, rice cakes, brown rice, corn have 24.7 times more Copper, 3.4 times more Iron, 11.4 times more Magnesium, 32.8 times more Manganese, 10.7 times more Phosphorus, 2.9 times more Sodium and 11.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium and 15.3 times more Water than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Boiled and Drained Carrots have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, corn have 11 times more Energy, 17.8 times more Fat, 21 times more Saturated Fat, 50 times more Omega 3, 12.5 times more Omega 6, 9.9 times more Carbohydrate and 11.1 times more Protein than Boiled and Drained Carrots.
• Both Snacks, rice cakes, brown rice, corn and Boiled and Drained Carrots have similar amounts of Fiber per 5 oz.
• Both Snacks, rice cakes, brown rice, corn as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.