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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Boiled Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	1.2% 35kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	68.3% 11.6g	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	49% 64g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.27% 0.92g	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	% 0.92g	g per day for Men 19-50 years
Fiber	7.9% 3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	4.07% 2.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	95% 852μg	7.67% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	35.4% 0.46mg	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	8.75% 35μg	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	35.7% 32mg	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	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	3% 30mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	22% 0.2mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	12% 0.28mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.056% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Snacks, plantain chips, salted:

• Boiled and Drained Carrots have 12.3 times more Vitamin A than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 4.7 times more Vitamin B5, 3 times more Vitamin B6, 2.5 times more Vitamin B9, 8.9 times more Vitamin C, 4.9 times more Vitamin E and 2.1 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, plantain chips, salted have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Boiled and Drained Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Carrots have 3.3 times more Calcium, 1.8 times more Selenium and 43.1 times more Water than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 11.6 times more Copper, 2.9 times more Iron, 7.1 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, 3.5 times more Sodium and 1.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 3.8 times more Sugars than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 15.2 times more Energy, 164.4 times more Fat, 277.9 times more Saturated Fat, 78 times more Omega 3, 133.5 times more Omega 6, 7.8 times more Carbohydrate and 3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, plantain chips, salted have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Carrots as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.