Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Salted Soy Chips

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Salted Soy Chips	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.83% 2.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	42.3% 7.2g	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% 105g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	4.93% 3.57g	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	7.83% 2.98g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Salted Soy Chips	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	78.3% 1mg	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	119% 476μg	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	0% 0mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Salted Soy Chips	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	542% 4.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	176% 4.05mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	111% 1671mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	5% 184g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Salted Soy Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Salted Soy Chips:

• 7 ounces of Canned Carrots with Salt have more Vitamin A and more Vitamin C than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 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 and 1.4 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Salted Soy Chips provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Salted Soy Chips:

• 7 ounces of Canned Carrots with Salt have 3.4 times more Phosphorus, 25.6 times more Potassium and 10.9 times more Water than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 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 Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Sugars than Salted Soy Chips.
• While 7 oz of Salted Soy Chips or Crisps Snacks contain 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 Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein