Comparing Nutrients in 7 ounces Boiled Carrots VS Snacks, taro chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Boiled Carrots	Snacks, taro chips	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	34% 988kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	150% 25.4g	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	104% 135g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	10.5% 7.6g	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	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	188% 1691μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	67% 0.87mg	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	9.92% 39.7μg	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	11% 9.92mg	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	150% 22.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, taro chips	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	61.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	0.086% 0.002mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, taro chips per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Snacks, taro chips:

• 7 ounces of Boiled Carrots have 121.7 times more Vitamin A, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Snacks, taro chips.
• While 7 oz of Snacks, taro chips contain 2.6 times more Vitamin B1, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C, 11 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Carrots.
• 7 ounces of Snacks, taro chips have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Snacks, taro chips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Snacks, taro chips:

• 7 ounces of Boiled Carrots have 155 times more Manganese and 45.1 times more Water than Snacks, taro chips.
• While 7 oz of Snacks, taro chips contain 2 times more Calcium, 16.5 times more Copper, 3.5 times more Iron, 8.4 times more Magnesium, 4.4 times more Phosphorus, 3.2 times more Potassium, 2.6 times more Selenium, 5.9 times more Sodium and 1.9 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Snacks, taro chips lack sufficient amounts of Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, taro chips contain 14.2 times more Energy, 138.3 times more Fat, 214.3 times more Saturated Fat, 60 times more Omega 3, 147.4 times more Omega 6, 8.3 times more Carbohydrate, 2.4 times more Fiber and 3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, taro chips offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein