Comparing Nutrients in 100 grams Carrots VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Carrots	Tostada shells, corn	Recommended Dietary Allowance
Energy	1.4% 41kcal	16.3% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	47.2% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	49.6% 64.4g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	NA	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	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Carrots	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	93% 835μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	28% 0.36mg	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	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	6.56% 5.9mg	NA	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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Tostada shells, corn	Recommended Dietary Allowance
Calcium	3.3% 33mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	15.8% 0.36mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.09% 3.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Tostada shells, corn:

• Raw Carrots have 1.4 times more Vitamin B5 than Tostada shells, corn.
• While Tostada shells, corn contain 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Carrots.

Comparing minerals per 100 grams for Carrots vs Tostada shells, corn:

• Raw Carrots have 1.4 times more Potassium and 26.6 times more Water than Tostada shells, corn.
• While Tostada shells, corn contain 2.3 times more Calcium, 3.3 times more Copper, 5.1 times more Iron, 6.3 times more Magnesium, 2.5 times more Manganese, 5.8 times more Phosphorus, 22 times more Selenium, 9.5 times more Sodium and 5.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Tostada shells, corn contain 11.6 times more Energy, 97.4 times more Fat, 219.1 times more Saturated Fat, 62 times more Omega 3, 80.3 times more Omega 6, 6.7 times more Carbohydrate, 2.1 times more Fiber and 6.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 100 g.