Comparing Nutrients in 7 ounces Snacks, Pretzels, gluten- free made with cornstarch and potato flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Boiled Carrots	Recommended Dietary Allowance
Energy	26.6% 772kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.56g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	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	120% 156g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12.5% 7g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	2.5% 0.03mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.23% 0.062mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	0.99% 3.97μg	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	0.66% 0.6mg	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	14% 2.12mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	11.4% 0.91mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	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	5.95% 41.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 4.4 times more Vitamin B1, 14.7 times more Vitamin B2, 2.8 times more Vitamin B3, 7.5 times more Vitamin B5, 3 times more Vitamin B6, 7 times more Vitamin B9, 12 times more Vitamin C and 27.4 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Boiled and Drained Carrots have similar amounts of Vitamin E per 7 oz.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour 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, Pretzels, gluten- free made with cornstarch and potato flour vs Boiled Carrots:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 3.1 times more Copper, 1.4 times more Iron, 3.1 times more Selenium and 27 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, 475 times more Fluoride, 1.4 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 3.4 times more Potassium, 2.2 times more Zinc and 13 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.

Comparison of macro-nutrients per 7 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 11.1 times more Energy, 37.1 times more Fat, 110.2 times more Saturated Fat, 7.1 times more Omega 6, 9.6 times more Carbohydrate, 1.2 times more Sugars and 4.6 times more Protein than Boiled and Drained Carrots.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.