Comparing Nutrients in 100 grams Carrots VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Carrots	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	1.4% 41kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	41.4% 54g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.46% 0.33g	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	0.76% 0.55g	0% 0g	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	% 0.59g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.33g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.77% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	7.25% 29μg	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	6.56% 5.9mg	24% 21.6mg	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	4.4% 0.66mg	69.7% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	1.53% 61.3μg	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	3.75% 0.3mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	18.7% 0.43mg	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	5% 35mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	35% 1196mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	35% 527mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.05% 1.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Snacks, potato chips, plain, salted:

• Raw Carrots have more Vitamin A than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B2, 4.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9, 3.7 times more Vitamin C, 15.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Snacks, potato chips, plain, salted:

• Raw Carrots have 1.6 times more Calcium and 47.5 times more Water than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 5.2 times more Copper, 19.2 times more Fluoride, 4.3 times more Iron, 5.3 times more Magnesium, 3 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 25 times more Selenium, 7.6 times more Sodium and 4.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 14.4 times more Sugars than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 13 times more Energy, 141.6 times more Fat, 106.3 times more Saturated Fat, 179 times more Omega 3, 79 times more Omega 6, 5.6 times more Carbohydrate and 6.9 times more Protein than Raw Carrots.
• Both Raw Carrots and Snacks, potato chips, plain, salted have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Snacks, potato chips, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.