Comparing Nutrients in 7 ounces Snacks, brown rice chips VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, brown rice chips	9%	7%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, brown rice chips	Carrots	Recommended Dietary Allowance
Energy	26.3% 762kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	4% 1.27g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	124% 162g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	NA	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	NA	% 1.17g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 7.12g	g per day for Men 19-50 years
Fiber	22% 8.33g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	29% 16.3g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Snacks, brown rice 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	10% 0.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	10.4% 41.7μg	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	86.5% 13mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, brown rice chips	Carrots	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	37% 2.96mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	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	102% 714mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, brown rice chips vs Carrots:

• Snacks, brown rice chips have 2.8 times more Vitamin B2, 7.9 times more Vitamin B3, 3.7 times more Vitamin B5 and 9.9 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 2 times more Vitamin K than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Raw Carrots have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Snacks, brown rice chips as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, brown rice chips vs Carrots:

• Snacks, brown rice chips have 9.9 times more Copper, 5 times more Iron, 10.9 times more Magnesium, 26.1 times more Manganese, 10.3 times more Phosphorus, 246 times more Selenium, 4.7 times more Sodium and 12.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium and 15.2 times more Water than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Raw Carrots have similar amounts of Potassium per 7 oz.
• Both Snacks, brown rice chips as well as Raw Carrots have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, brown rice chips have 9.4 times more Energy, 11.7 times more Fat, 20.1 times more Saturated Fat, 9.7 times more Omega 6, 8.5 times more Carbohydrate, 1.5 times more Fiber and 8.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 7.9 times more Sugars than Snacks, brown rice chips.
• Both Snacks, brown rice chips as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.