Comparing Nutrients in 100 grams Boiled Carrots VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Boiled Carrots	Salted Soy Chips	Recommended Dietary Allowance
Energy	1.2% 35kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	7.58% 7.35g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	21.3% 3.62g	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	41% 53g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	2.5% 1.8g	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	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Salted Soy Chips	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	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	39.5% 0.51mg	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	60% 240μg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Salted Soy Chips	Recommended Dietary Allowance
Calcium	3% 30mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	273% 2.46mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	88.7% 2.04mg	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	1% 7mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	56% 842mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Salted Soy Chips per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Salted Soy Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Salted Soy Chips:

• 100 grams of Boiled Carrots have more Vitamin A and more Vitamin C than Salted Soy Chips.
• While 100 g of Salted Soy Chips or Crisps Snacks contain 5 times more Vitamin B1, 7.9 times more Vitamin B2, 4.6 times more Vitamin B3, 6 times more Vitamin B5, 3.4 times more Vitamin B6 and 17.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Salted Soy Chips provide similar amounts of Vitamin E and Vitamin K per 100 grams.
• 100 grams of Salted Soy Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Salted Soy Chips:

• 100 grams of Boiled Carrots have 4.3 times more Phosphorus, 33.6 times more Potassium and 10.6 times more Water than Salted Soy Chips.
• While 100 g of Salted Soy Chips or Crisps Snacks contain 5.7 times more Calcium, 144.5 times more Copper, 15.3 times more Iron, 17 times more Magnesium, 13.2 times more Manganese, 17.3 times more Selenium, 14.5 times more Sodium and 7.5 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 100 grams of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Salted Soy Chips or Crisps Snacks lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 1.9 times more Sugars than Salted Soy Chips.
• While 100 g of Salted Soy Chips or Crisps Snacks contain 11 times more Energy, 40.8 times more Fat, 36.7 times more Saturated Fat, 398 times more Omega 3, 41.6 times more Omega 6, 6.5 times more Carbohydrate and 34.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Salted Soy Chips offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein