Comparing Nutrients in 7 ounces Carrots VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Carrots	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	47.7% 46.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	264% 4.22g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	52.2% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	92% 120g	130g per day for Men 19-50 years
Sugars	13% 9.4g	11% 8g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	184% 1657μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	83% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	7.94% 31.8μg	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	13% 11.7mg	11% 9.72mg	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	8.73% 1.3mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	23.7% 0.55mg	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	9.92% 69.5mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Snacks, vegetable chips, made from garden vegetables:

• Raw Carrots have 92.8 times more Vitamin A and 1.2 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 2 times more Vitamin B1, 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3.9 times more Vitamin B6, 7.3 times more Vitamin E and 1.3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Snacks, vegetable chips, made from garden vegetables have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Carrots as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Snacks, vegetable chips, made from garden vegetables:

• Raw Carrots have 14 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 1.6 times more Calcium, 5.2 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 1.9 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium, 10 times more Selenium, 6 times more Sodium and 2.1 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, vegetable chips, made from garden vegetables contain 11.5 times more Energy, 97.1 times more Fat, 55.1 times more Saturated Fat, 1063.5 times more Omega 3, 44.8 times more Omega 6, 6.3 times more Carbohydrate, 1.7 times more Fiber and 5.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Snacks, vegetable chips, made from garden vegetables have similar amounts of Sugars per 7 oz.
• Both Raw Carrots as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.