Comparing Nutrients in 100 grams Boiled Carrots VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Boiled Carrots	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	1.2% 35kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	44% 57.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.94% 1.4g	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	0.5% 0.36g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	16% 0.21mg	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	3.5% 14μg	1.75% 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	4% 3.6mg	2.22% 2mg	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	6.87% 1.03mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	3% 30mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	27.7% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	NA	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	4.3% 30mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	5.44% 185mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Snacks, corn-based, extruded, chips, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Snacks, corn-based, extruded, chips, unsalted:

• 100 grams of Boiled Carrots have 213 times more Vitamin A, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin E and 2.5 times more Vitamin K than Boiled and Drained Carrots.
• 100 grams of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Carrots as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Snacks, corn-based, extruded, chips, unsalted:

• 100 grams of Boiled Carrots have 1.3 times more Potassium, 3.9 times more Sodium and 90.2 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 4.1 times more Calcium, 14.6 times more Copper, 5 times more Iron, 7 times more Magnesium, 6.1 times more Phosphorus, 9.6 times more Selenium and 4.3 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 2.4 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 15.9 times more Energy, 185.6 times more Fat, 144.8 times more Saturated Fat, 597 times more Omega 3, 189.5 times more Omega 6, 7 times more Carbohydrate, 1.5 times more Fiber and 8.7 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein