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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Carrots	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	14% 410kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	108% 18.4g	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	599% 779g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	NA	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	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	397% 151g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	188% 2.45mg	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	57.5% 230μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	33% 330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	467% 4.2mg	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	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	410% 9.43mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	88.5% 3010mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	313% 34.4mg	11mg per day for Men 19-50 years
Water	24% 883g	1.1% 41g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 3.1 times more Vitamin B1, 4.9 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin B12 in 1 kg.

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

• Raw Carrots have 3.3 times more Calcium, 17.3 times more Sodium and 21.5 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 9.3 times more Copper, 8.9 times more Iron, 10.9 times more Magnesium, 6.6 times more Manganese, 8.6 times more Phosphorus, 99 times more Selenium and 14.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, air-popped (Unsalted) have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped (Unsalted) contain 9.3 times more Energy, 17.5 times more Fat, 17.8 times more Saturated Fat, 30 times more Omega 3, 18.4 times more Omega 6, 8.1 times more Carbohydrate, 5.4 times more Fiber and 12.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.