Comparing Nutrients in 5 ounces Salted Soy Chips VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Salted Soy Chips	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	19% 546kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	4.85% 3.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	67% 37.6g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.22mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	12.2% 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	85% 340μg	3.2% 12.8μg	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	4.25% 3.83mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	387% 3.5mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.37mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	27.7% 0.64mg	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	1.4% 9.92mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	79.6% 1194mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Soy Chips VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Salted Soy Chips versus 5 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Salted Soy Chips vs Canned Carrots with Salt:

• 5 ounces of Salted Soy Chips have 18.5 times more Vitamin B1, 11.6 times more Vitamin B2, 5.4 times more Vitamin B3, 10.4 times more Vitamin B5, 4.6 times more Vitamin B6, 26.7 times more Vitamin B9, 1.4 times more Vitamin E and 1.2 times more Vitamin K than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A and more Vitamin C than Salted Soy Chips or Crisps Snacks.
• 5 ounces of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Salted Soy Chips or Crisps Snacks as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Salted Soy Chips vs Canned Carrots with Salt:

• 5 ounces of Salted Soy Chips have 6.8 times more Calcium, 23.6 times more Copper, 8.1 times more Iron, 21.3 times more Magnesium, 4.5 times more Manganese, 30.3 times more Selenium, 3.5 times more Sodium and 5.8 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 3.4 times more Phosphorus, 25.6 times more Potassium and 10.9 times more Water than Salted Soy Chips or Crisps Snacks.
• 5 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Salted Soy Chips have 15.4 times more Energy, 38.7 times more Fat, 30.6 times more Saturated Fat, 36.2 times more Omega 3, 45.8 times more Omega 6, 9.6 times more Carbohydrate, 2.3 times more Fiber and 41.4 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.4 times more Sugars than Salted Soy Chips or Crisps Snacks.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein