Comparing Nutrients in 100 grams Boiled Carrots VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Boiled Carrots	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	1.2% 35kcal	15.8% 457kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	12% 2.02g	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	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	6.57% 4.76g	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	1.86% 1.35g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	8.4% 0.11mg	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	33.8% 135μg	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	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	6.87% 1.03mg	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	3% 30mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	0.003% 0.1μg	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	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	28.5% 0.66mg	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	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	57% 854mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.73% 0.96mg	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, pita chips, salted:

• Boiled and Drained Carrots have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 11.4 times more Vitamin K than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 8.5 times more Vitamin B1, 7 times more Vitamin B2, 10.9 times more Vitamin B3, 2.2 times more Vitamin B5, 9.6 times more Vitamin B9 and 6.7 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Snacks, pita chips, salted:

• Boiled and Drained Carrots have 1.8 times more Calcium, 475 times more Fluoride, 1.8 times more Potassium and 45.1 times more Water than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 8.3 times more Copper, 13.5 times more Iron, 3.7 times more Magnesium, 4.2 times more Manganese, 4.1 times more Phosphorus, 47.3 times more Selenium, 14.7 times more Sodium and 4.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Snacks, pita chips, salted contain 13.1 times more Energy, 84.4 times more Fat, 44.7 times more Saturated Fat, 99 times more Omega 3, 23.3 times more Omega 6, 8.3 times more Carbohydrate, 1.4 times more Sugars, 3.8 times more Fructose, 1.3 times more Fiber and 15.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.