Comparing Nutrients in 7 ounces Boiled Carrots VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Boiled Carrots	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	45.7% 44.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	39% 0.62g	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	103% 134g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	3.3% 2.4g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 1.77g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	188% 1691μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	31% 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	11% 43.7μg	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	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	32.7% 2.6mg	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	31% 0.71mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.1% 3.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Tortilla chips, yellow, plain, salted:

• Boiled and Drained Carrots have 106.5 times more Vitamin A, more Vitamin C and 22.8 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 2 times more Vitamin B1, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.9 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tortilla chips, yellow, plain, salted have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled and Drained Carrots as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Tortilla chips, yellow, plain, salted:

• Boiled and Drained Carrots have more Fluoride and 46.5 times more Water than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 3.5 times more Calcium, 6.2 times more Copper, 3.9 times more Iron, 8.4 times more Magnesium, 2.3 times more Manganese, 7.8 times more Phosphorus, 12 times more Selenium, 5.3 times more Sodium and 7.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tortilla chips, yellow, plain, salted have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 2.9 times more Sugars than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 14.2 times more Energy, 124.1 times more Fat, 92.5 times more Saturated Fat, 313 times more Omega 3, 101.7 times more Omega 6, 8.2 times more Carbohydrate, 1.6 times more Fiber and 8.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.