Comparing Nutrients in 14 ounces Snacks, popcorn, air-popped VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Snacks, popcorn, air-popped	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	53% 1536kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	13.5% 9.76g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 2.86g	NA	g per day for Men 19-50 years
Fiber	151% 57.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	92% 51.4g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	34% 0.44mg	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	30.8% 123μg	7.94% 31.8μg	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	0% 0mg	8.8% 7.94mg	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	7.67% 1.15mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	45.4% 0.41mg	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	158% 12.7mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	77.7% 1.8mg	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	203% 1421mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.36% 13g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, air-popped versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, popcorn, air-popped vs Canned Carrots with Liquids and Salt:

• 14 ounces of Snacks, popcorn, air-popped have 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.5 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 61.3 times more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 8.2 times more Vitamin K than Snacks, popcorn, air-popped.
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Snacks, popcorn, air-popped as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, popcorn, air-popped vs Canned Carrots with Liquids and Salt:

• 14 ounces of Snacks, popcorn, air-popped have 2.5 times more Copper, 6.1 times more Iron, 16 times more Magnesium, 2.5 times more Manganese, 17.9 times more Phosphorus, 1.9 times more Potassium and 10.6 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 4.4 times more Calcium, 30 times more Sodium and 28 times more Water than Snacks, popcorn, air-popped.
• 14 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Snacks, popcorn, air-popped as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, air-popped have 16.8 times more Energy, 32.4 times more Fat, 6.8 times more Omega 3, 40.4 times more Omega 6, 14.5 times more Carbohydrate, 8.1 times more Fiber and 22.3 times more Protein than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2.8 times more Sugars than Snacks, popcorn, air-popped.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein