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

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Salted Soy Chips	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	19% 546kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	0.47% 0.079g	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	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	4.8% 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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	67% 37.6g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.22mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	3.94% 0.2mg	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	2.83% 11.3μg	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	3.15% 2.83mg	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	6.9% 1.03mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	387% 3.5mg	16.2% 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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	3.04% 12.8mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	7.2% 245mg	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	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	3.74% 0.41mg	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 Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Salted Soy Chips versus 5 oz of Canned Carrots with Liquids and 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 Liquids and Salt:

• 5 ounces of Salted Soy Chips have 17.5 times more Vitamin B1, 12.9 times more Vitamin B2, 7.1 times more Vitamin B3, 10.1 times more Vitamin B5, 4.6 times more Vitamin B6, 30 times more Vitamin B9, 1.4 times more Vitamin E and 1.2 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids 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 Liquids and Salt have insufficient amounts of Vitamin B1
• Both Salted Soy Chips or Crisps Snacks as well as Canned Carrots Solids and Liquids 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 Liquids and Salt:

• 5 ounces of Salted Soy Chips have 5.5 times more Calcium, 23.8 times more Copper, 10 times more Iron, 18.9 times more Magnesium, 4.5 times more Manganese, 30.3 times more Selenium, 3.5 times more Sodium and 5.2 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 2.9 times more Phosphorus, 24.7 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 Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Salted Soy Chips have 16.7 times more Energy, 52.5 times more Fat, 44.1 times more Saturated Fat, 49.8 times more Omega 3, 64.7 times more Omega 6, 9.9 times more Carbohydrate, 1.9 times more Fiber and 45.7 times more Protein than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Sugars than Salted Soy Chips or Crisps Snacks.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein