Comparing Nutrients in 100 grams Boiled Carrots VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Boiled Carrots	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	1.2% 35kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	25.4% 24.6g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	77.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	4.18% 3.03g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 1.07g	g per day for Men 19-50 years
Fiber	7.9% 3g	10.5% 4g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	15.4% 0.2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	3% 30mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	11.2% 0.1mg	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	17.3% 1.38mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	16% 0.37mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.085% 3.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Snacks, tortilla chips, ranch-flavor:

• Boiled and Drained Carrots have 1.4 times more Vitamin B1, more Vitamin C and 9.8 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Carrots.

Comparing minerals per 100 grams for Boiled Carrots vs Snacks, tortilla chips, ranch-flavor:

• Boiled and Drained Carrots have 28.7 times more Water than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 4.5 times more Calcium, 5.9 times more Copper, 4.1 times more Iron, 8.7 times more Magnesium, 2.4 times more Manganese, 8.4 times more Phosphorus, 10.4 times more Selenium, 8.9 times more Sodium and 7.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, tortilla chips, ranch-flavor have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, ranch-flavor contain 14.3 times more Energy, 136.8 times more Fat, 118 times more Saturated Fat, 235 times more Omega 3, 151.7 times more Omega 6, 7.6 times more Carbohydrate, 1.3 times more Fiber and 9.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, tortilla chips, ranch-flavor have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.