Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Cooked Frozen Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	5.06% 147kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	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	23.6% 30.7g	275% 357g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	11% 43.7μg	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	10% 9.13mg	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	26.7% 4mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	26.3% 2.1mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	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	17.6% 123mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.7% 358g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Cooked Frozen Carrots have 423 times more Vitamin A, 1.2 times more Vitamin B3, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 15.1 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.3 times more Vitamin B1 and 1.6 times more Vitamin B2 than Boiled and Drained Frozen Carrots.
• 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 Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Cooked Frozen Carrots have 1.9 times more Calcium, 1.7 times more Potassium and 15.1 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.7 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 6 times more Selenium, 4.8 times more Sodium and 1.8 times more Zinc than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 1.3 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 10.3 times more Energy, 2 times more Omega 6, 11.7 times more Carbohydrate, 15.9 times more Sugars and 3.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein