Comparing Nutrients in 7 ounces Snacks, tortilla chips, ranch-flavor VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Frozen Carrots	Recommended Dietary Allowance
Energy	34.3% 994kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	12% 15.7g	130g per day for Men 19-50 years
Sugars	8.3% 6g	13% 9.45g	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	0.93% 0.67g	0.85% 0.62g	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	% 0.87g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2.12g	% 8.04g	g per day for Men 19-50 years
Fiber	21% 7.94g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	14.5% 0.19mg	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	NA	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Frozen Carrots	Recommended Dietary Allowance
Calcium	26.6% 266mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	34.2% 2.74mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	31.5% 0.72mg	14.8% 0.34mg	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	71.4% 500mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	15% 514mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, ranch-flavor versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, ranch-flavor vs Frozen Carrots:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin C and 12.6 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Carrots provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Snacks, tortilla chips, ranch-flavor vs Frozen Carrots:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 3.7 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 7.3 times more Magnesium, 2.1 times more Manganese, 7.6 times more Phosphorus, 10.4 times more Selenium, 7.6 times more Sodium and 4.3 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 28.7 times more Water than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Frozen Carrots contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, ranch-flavor have 13.9 times more Energy, 53.5 times more Fat, 75.3 times more Saturated Fat, 13.8 times more Omega 3, 53.4 times more Omega 6, 7.9 times more Carbohydrate, 1.2 times more Fiber and 9.2 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.6 times more Sugars than Snacks, tortilla chips, ranch-flavor.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein