Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, low fat VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	58% 1683kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.7g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.6g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	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	220% 286g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	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	148% 56.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	89.3% 50g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	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	17% 67.5μg	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	13.2% 2mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	113% 9.05mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	150% 1048mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	166% 2496mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, low fat VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, microwave, low fat 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, microwave, low fat vs Canned Carrots with Liquids and Salt:

• 14 ounces of Snacks, popcorn, microwave, low fat have 18.4 times more Vitamin B1, 4.1 times more Vitamin B2, 4.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 51.1 times more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 6.5 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• 14 ounces of Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Snacks, popcorn, microwave, low fat 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, microwave, low fat vs Canned Carrots with Liquids and Salt:

• 14 ounces of Snacks, popcorn, microwave, low fat have 5.3 times more Copper, 4.4 times more Iron, 16.8 times more Magnesium, 13.2 times more Phosphorus, 1.4 times more Potassium, 21.5 times more Selenium, 2.6 times more Sodium and 13.2 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium and 33.2 times more Water than Snacks, popcorn, microwave, low fat.
• 14 ounces of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, microwave, low fat have 18.4 times more Energy, 67.9 times more Fat, 56.6 times more Saturated Fat, 30.9 times more Omega 3, 59.2 times more Omega 6, 13.4 times more Carbohydrate, 7.9 times more Fiber and 21.7 times more Protein than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2.7 times more Sugars than Snacks, popcorn, microwave, low fat.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein