Comparing Nutrients in 7 ounces Snacks, potato sticks VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, potato sticks	Boiled Carrots	Recommended Dietary Allowance
Energy	35.7% 1036kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	23.4% 0.3mg	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	20% 79.4μg	6.95% 27.8μg	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	104% 94mg	7.94% 7.14mg	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	121% 18mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	56.3% 4.5mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	13.4% 0.31mg	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	48.8% 341mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	72% 2455mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	83.7% 1256mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato sticks vs Boiled Carrots:

• Snacks, potato sticks have 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 7.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9, 13.1 times more Vitamin C, 8.8 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A than Snacks, potato sticks.
• Both Snacks, potato sticks as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, potato sticks vs Boiled Carrots:

• Snacks, potato sticks have 18.5 times more Copper, 6.7 times more Iron, 6.4 times more Magnesium, 2.7 times more Manganese, 5.7 times more Phosphorus, 5.3 times more Potassium, 11.6 times more Selenium, 10.9 times more Sodium and 5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Calcium and 41 times more Water than Snacks, potato sticks.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato sticks have 14.9 times more Energy, 191.1 times more Fat, 296 times more Saturated Fat, 70 times more Omega 3, 204.6 times more Omega 6, 6.5 times more Carbohydrate and 8.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15.7 times more Sugars than Snacks, potato sticks.
• Both Snacks, potato sticks and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Snacks, potato sticks as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.