Comparing Nutrients in 100 grams Boiled Carrots VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Boiled Carrots	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	1.2% 35kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	23.3% 22.6g	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	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	17.7% 3g	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	50% 65g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	6.66% 4.83g	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	11.4% 0.15mg	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	27.5% 110μg	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% 1.8mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	3% 30mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	13% 0.12mg	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	46.5% 3.72mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	8.8% 0.2mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	63.3% 950mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.054% 2g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 106.5 times more Vitamin A, 2 times more Vitamin C and 2.7 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 3.3 times more Vitamin B1, 7 times more Vitamin B2, 4.9 times more Vitamin B3, 7.9 times more Vitamin B9 and 2.6 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, corn-based, extruded, onion-flavor have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled and Drained Carrots as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Carrots have 1.6 times more Potassium and 45.1 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 6.9 times more Copper, 10.9 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 15.1 times more Selenium, 16.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, corn-based, extruded, onion-flavor have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, corn-based, extruded, onion-flavor contain 14.3 times more Energy, 125.6 times more Fat, 144.7 times more Saturated Fat, 130 times more Omega 3, 34.6 times more Omega 6, 7.9 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fiber and 10.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.