Comparing Nutrients in 7 ounces Carrots VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Carrots	Tostada shells, corn	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	98% 128g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	184% 1657μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	55.4% 0.72mg	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	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	13% 11.7mg	NA	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Tostada shells, corn	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	31.3% 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	9.92% 69.5mg	57.5% 403mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	87% 1304mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Tostada shells, corn:

• Raw Carrots have 1.4 times more Vitamin B5 than Tostada shells, corn.
• While Tostada shells, corn contain 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Carrots.

Comparing minerals per 7 ounces for Carrots vs Tostada shells, corn:

• Raw Carrots have 1.4 times more Potassium and 26.6 times more Water than Tostada shells, corn.
• While Tostada shells, corn contain 2.3 times more Calcium, 3.3 times more Copper, 5.1 times more Iron, 6.3 times more Magnesium, 2.5 times more Manganese, 5.8 times more Phosphorus, 22 times more Selenium, 9.5 times more Sodium and 5.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Tostada shells, corn contain 11.6 times more Energy, 97.4 times more Fat, 219.1 times more Saturated Fat, 62 times more Omega 3, 80.3 times more Omega 6, 6.7 times more Carbohydrate, 2.1 times more Fiber and 6.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 7 oz.