Comparing Nutrients in 7 ounces Plain Bagel Chips VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Carrots	8%	5%	87%

Macro Nutrients

	Plain Bagel Chips	Carrots	Recommended Dietary Allowance
Energy	31% 895kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	42.4% 13.6g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	14.6% 19g	130g per day for Men 19-50 years
Sugars	16.5% 12g	13% 9.4g	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	2% 1.45g	1.5% 1.1g	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	% 0.93g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.12g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.4% 282μg	9.43% 37.7μg	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	0% 0mg	13% 11.7mg	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	10.7% 1.6mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Carrots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.16% 6.35μg	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	125% 10mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	12.3% 0.28mg	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	37% 260mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plain Bagel Chips vs Carrots:

• Plain Bagel Chips Snacks have 7.9 times more Vitamin B1, 5.8 times more Vitamin B2, 7.8 times more Vitamin B3, 1.7 times more Vitamin B5, 7.5 times more Vitamin B9 and 1.2 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 2.5 times more Vitamin K than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Raw Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both Plain Bagel Chips Snacks as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Plain Bagel Chips vs Carrots:

• Plain Bagel Chips Snacks have 3.7 times more Copper, 16.8 times more Iron, 3.3 times more Magnesium, 4.7 times more Manganese, 3.7 times more Phosphorus, 362 times more Selenium, 3.4 times more Sodium and 4.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 2.3 times more Potassium and 17.5 times more Water than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks as well as Raw Carrots have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Bagel Chips Snacks have 11 times more Energy, 63.1 times more Fat, 213.6 times more Saturated Fat, 29.5 times more Omega 3, 20.2 times more Omega 6, 6.9 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fructose, 1.5 times more Fiber and 13.3 times more Protein than Raw Carrots.
• Both Plain Bagel Chips Snacks as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.