Comparing Nutrients in 1 kilogram Carrots VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Carrots	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	14% 410kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	77% 13g	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	616% 801g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	9.93% 7.2g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	928% 8350μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	375% 60mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	139% 1.8mg	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	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	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	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	33% 330mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	632% 5.7mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	379% 1590mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	428% 9.85mg	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	96% 3270mg	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	192% 2880mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	363% 40mg	11mg per day for Men 19-50 years
Water	24% 883g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Snacks, popcorn, cakes:

• Raw Carrots have 208.8 times more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 12 times more Vitamin K than Snacks, popcorn, cakes.
• While Snacks, popcorn, cakes contain 3.1 times more Vitamin B2, 6.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, cakes have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Snacks, popcorn, cakes:

• Raw Carrots have 3.7 times more Calcium and 17.7 times more Water than Snacks, popcorn, cakes.
• While Snacks, popcorn, cakes contain 12.6 times more Copper, 6.2 times more Iron, 13.3 times more Magnesium, 6.9 times more Manganese, 7.9 times more Phosphorus, 99 times more Selenium, 4.2 times more Sodium and 16.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, cakes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 6.6 times more Sugars than Snacks, popcorn, cakes.
• While Snacks, popcorn, cakes contain 9.4 times more Energy, 12.9 times more Fat, 15 times more Saturated Fat, 20 times more Omega 3, 13.1 times more Omega 6, 8.4 times more Carbohydrate and 10.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, cakes have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Snacks, popcorn, cakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.