Comparing Nutrients in 100 grams Canned Carrots with Salt VS Plain Bagel Chips

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Canned Carrots with Salt	Plain Bagel Chips	Recommended Dietary Allowance
Energy	0.86% 25kcal	15.6% 451kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	21.4% 6.84g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	51% 66.4g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	8.3% 6g	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% 0.73g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Plain Bagel Chips	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	9.34% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9% 0.12mg	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	2.25% 9μg	35.5% 142μg	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	3% 2.7mg	0% 0mg	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	4.93% 0.74mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	4.33% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	18.6% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	8% 0.64mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	29.2% 0.67mg	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	3.43% 24mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	66% 36.2μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	15.5% 233mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.14% 5.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Plain Bagel Chips per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Plain Bagel Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Plain Bagel Chips:

• 100 grams of Canned Carrots with Salt have more Vitamin A, more Vitamin C and 1.9 times more Vitamin K than Plain Bagel Chips.
• While 100 g of Plain Bagel Chips Snacks contain 29.1 times more Vitamin B1, 11.2 times more Vitamin B2, 13.9 times more Vitamin B3, 3.5 times more Vitamin B5 and 15.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Plain Bagel Chips provide similar amounts of Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Plain Bagel Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Plain Bagel Chips:

• 100 grams of Canned Carrots with Salt have 1.3 times more Potassium and 18.4 times more Water than Plain Bagel Chips.
• While 100 g of Plain Bagel Chips Snacks contain 1.6 times more Copper, 7.9 times more Iron, 4.9 times more Magnesium, 1.5 times more Manganese, 5.5 times more Phosphorus, 90.5 times more Selenium and 3.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Plain Bagel Chips contain similar levels of Calcium and Sodium per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Plain Bagel Chips Snacks contain 18 times more Energy, 79.7 times more Fat, 189.9 times more Saturated Fat, 5.4 times more Omega 3, 25.5 times more Omega 6, 12 times more Carbohydrate, 2.4 times more Sugars, 2.7 times more Fiber and 19.3 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein