Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Canned Carrots with Salt	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	8.62% 250kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	37% 12g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	585% 760g	130g per day for Men 19-50 years
Sugars	34.2% 25g	8.97% 6.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	358% 136g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	620% 5580μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	162% 2.1mg	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	22.5% 90μg	45% 180μg	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	30% 27mg	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	49.3% 7.4mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	25% 250mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	291% 2.62mg	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	80% 6.4mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	472% 11mg	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	34.3% 240mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	255% 28mg	11mg per day for Men 19-50 years
Water	25% 930g	1.14% 42.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Snacks, popcorn, microwave, 94% fat free:

• Drained Canned Carrots with Salt have 42.9 times more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 8.9 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.9 times more Vitamin B1, 5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Snacks, popcorn, microwave, 94% fat free:

• Drained Canned Carrots with Salt have 1.8 times more Calcium and 22 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.5 times more Copper, 4.5 times more Iron, 15.5 times more Magnesium, 2.4 times more Manganese, 12.7 times more Phosphorus, 1.6 times more Potassium, 17.3 times more Selenium, 2.4 times more Sodium and 10.8 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Carrots with Salt have 3.8 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 16.1 times more Energy, 32.1 times more Fat, 32.9 times more Saturated Fat, 5 times more Omega 3, 27.4 times more Omega 6, 13.7 times more Carbohydrate, 9.1 times more Fiber and 16.8 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.