Comparing Nutrients in 1 kilogram Carrots VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Carrots	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	14% 410kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	598% 778g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	12% 8.7g	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	7.6% 5.5g	0.97% 0.7g	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	% 5.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 36g	% 7.2g	g per day for Men 19-50 years
Fiber	73.7% 28g	382% 145g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	928% 8350μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	77.5% 310μg	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	65.6% 59mg	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	44% 6.6mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	33% 330mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	484% 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	50% 350mg	511% 3580mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	280% 31mg	11mg per day for Men 19-50 years
Water	24% 883g	0.9% 33.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Snacks, popcorn, air-popped:

• Raw Carrots have 83.5 times more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 11 times more Vitamin K than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, air-popped have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Snacks, popcorn, air-popped:

• Raw Carrots have 4.7 times more Calcium, 8.6 times more Sodium and 26.6 times more Water than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 5.8 times more Copper, 10.6 times more Iron, 12 times more Magnesium, 7.8 times more Manganese, 10.2 times more Phosphorus and 12.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, air-popped have similar amounts of Potassium per 1 kg.
• Both Raw Carrots as well as Snacks, popcorn, air-popped have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 5.4 times more Sugars than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 9.4 times more Energy, 18.9 times more Fat, 19.9 times more Saturated Fat, 27 times more Omega 3, 22.6 times more Omega 6, 8.1 times more Carbohydrate, 5.2 times more Fiber and 13.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.