Comparing Nutrients in 1 kilogram Boiled Carrots VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Boiled Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	12% 350kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	63.2% 82.2g	585% 760g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	% 0g	g per day for Men 19-50 years
Sucrose	% 27g	% 6.5g	g per day for Men 19-50 years
Fiber	79% 30g	358% 136g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	947% 8520μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	30% 300mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	255% 28mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.14% 42.2g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 65.5 times more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 12.5 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Snacks, popcorn, microwave, 94% fat free:

• Boiled and Drained Carrots have 2.1 times more Calcium and 21.4 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 15.4 times more Copper, 8.4 times more Iron, 12.4 times more Magnesium, 7 times more Manganese, 10.1 times more Phosphorus, 9.9 times more Selenium, 9.8 times more Sodium and 14 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 5.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 11.5 times more Energy, 33.9 times more Fat, 39.5 times more Saturated Fat, 55 times more Omega 3, 24.8 times more Omega 6, 9.3 times more Carbohydrate, 4.5 times more Fiber and 14.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.