Comparing Nutrients in 7 ounces Boiled Carrots VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Boiled Carrots	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	50.4% 49g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	96% 125g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	8.3% 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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 2.12g	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	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	30.5% 0.4mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	26.6% 266mg	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	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	31.5% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, tortilla chips, ranch-flavor per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Boiled Carrots have 1.4 times more Vitamin B1, more Vitamin C and 9.8 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Carrots.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Boiled Carrots vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Boiled Carrots have 28.7 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 4.5 times more Calcium, 5.9 times more Copper, 4.1 times more Iron, 8.7 times more Magnesium, 2.4 times more Manganese, 8.4 times more Phosphorus, 10.4 times more Selenium, 8.9 times more Sodium and 7.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, tortilla chips, ranch-flavor contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, tortilla chips, ranch-flavor contain 14.3 times more Energy, 136.8 times more Fat, 118 times more Saturated Fat, 235 times more Omega 3, 151.7 times more Omega 6, 7.6 times more Carbohydrate, 1.3 times more Fiber and 9.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein