Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Canned Carrots with Salt	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	34% 11g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	140% 23.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	81.7% 106g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.93% 0.67g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	22% 8.33g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	99% 1.3mg	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	4.47% 18μg	28.8% 115μg	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	5.95% 5.36mg	60% 54mg	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	9.8% 1.47mg	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	16% 1.27mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	41.2% 0.95mg	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	6.8% 47.6mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	5% 184g	0.072% 2.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Snacks, potato chips, lightly salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Snacks, potato chips, lightly salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Snacks, potato chips, lightly salted:

• 7 ounces of Canned Carrots with Salt have more Vitamin A than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 8.8 times more Vitamin B1, 5.8 times more Vitamin B2, 9.9 times more Vitamin B3, 6 times more Vitamin B5, 5.8 times more Vitamin B6, 6.4 times more Vitamin B9, 10.1 times more Vitamin C, 10.4 times more Vitamin E and 2.3 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Snacks, potato chips, lightly salted:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Sodium and 68.9 times more Water than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 2.9 times more Copper, 2.2 times more Iron, 7.8 times more Magnesium, 6.2 times more Phosphorus, 7.3 times more Potassium, 19.5 times more Selenium and 5.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Snacks, potato chips, lightly salted contain similar levels of Calcium and Manganese per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 7.3 times more Sugars than Snacks, potato chips, lightly salted.
• While 7 oz of Snacks, potato chips, lightly salted contain 22.4 times more Energy, 186.3 times more Fat, 152.5 times more Saturated Fat, 37.6 times more Omega 3, 151.7 times more Omega 6, 9.7 times more Carbohydrate, 2.8 times more Fiber and 10.5 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein