Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Canned Carrots with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	3.42% 99kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	275% 357g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	354% 257g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	14.3% 0.19mg	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	8.93% 35.7μg	3.97% 16μg	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	12% 10.7mg	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	19.6% 2.94mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	61.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	31.8% 2.54mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	NA	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	13.6% 95mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 1.6 times more Vitamin B3, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 5.7 times more Vitamin E and 10.9 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 2.1 times more Vitamin B1 and 1.9 times more Vitamin B2 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Canned Carrots with Salt have 1.4 times more Calcium, 1.6 times more Potassium and 15.5 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.3 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 2.3 times more Phosphorus, 9 times more Selenium and 2.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Sodium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 15.2 times more Energy, 4.2 times more Omega 3, 7.4 times more Omega 6, 16.3 times more Carbohydrate, 26.1 times more Sugars, 1.7 times more Fiber and 3.1 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein