Comparing Nutrients in 7 ounces Boiled Carrots VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Boiled Carrots	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	68.2% 66.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	87.4% 114g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	0.74% 0.54g	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	0.99% 0.71g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0.54g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21% 7.94g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	25.5% 0.33mg	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	6.95% 27.8μg	3.97% 16μg	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	7.94% 7.14mg	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	13.6% 2.04mg	96% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	2.57% 103μg	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	8.43% 0.67mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	28.7% 0.66mg	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	8.5% 59.5mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.057% 2.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, corn-based, extruded, chips, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Snacks, corn-based, extruded, chips, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Snacks, corn-based, extruded, chips, plain:

• 7 ounces of Boiled Carrots have 284 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 7 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Snacks, corn-based, extruded, chips, plain:

• 7 ounces of Boiled Carrots have 1.6 times more Potassium and 84.3 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 4.6 times more Calcium, 5.9 times more Copper, 3.5 times more Iron, 7.2 times more Magnesium, 2.1 times more Manganese, 6.5 times more Phosphorus, 10.9 times more Selenium, 8.9 times more Sodium and 6.5 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Carrots as well as Snacks, corn-based, extruded, chips, plain lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 12.8 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• While 7 oz of Snacks, corn-based, extruded, chips, plain contain 15.4 times more Energy, 185.3 times more Fat, 144.4 times more Saturated Fat, 278 times more Omega 3, 185.5 times more Omega 6, 7 times more Carbohydrate, 1.3 times more Fiber and 8.1 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein