Comparing Nutrients in 7 ounces Boiled Carrots VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Boiled Carrots	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	103% 17.6g	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	100% 130g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	2.74% 2g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 1.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	32.5% 0.42mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	115% 1.04mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, tortilla chips, unsalted, white corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Snacks, tortilla chips, unsalted, white corn 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, unsalted, white corn:

• 7 ounces of Boiled Carrots have 213 times more Vitamin A, 4.4 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin C and 19.6 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 2.3 times more Vitamin B2, 2 times more Vitamin B3, 5.1 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and 3.4 times more Vitamin E than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Boiled Carrots have 3.9 times more Sodium and 43.1 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 5.8 times more Calcium, 30.8 times more Copper, 6.8 times more Iron, 14.6 times more Magnesium, 6.7 times more Phosphorus, 9.6 times more Selenium and 12.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Snacks, tortilla chips, unsalted, white corn 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 ounces of Boiled Carrots have 3.5 times more Sugars than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 14.4 times more Energy, 129.8 times more Fat, 81.9 times more Saturated Fat, 1096 times more Omega 3, 101.8 times more Omega 6, 7.9 times more Carbohydrate, 1.8 times more Fiber and 10.3 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein