Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, low fat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Boiled Carrots	Recommended Dietary Allowance
Energy	146% 4240kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	374% 142g	79% 30g	38g per day for Men 19-50 years
Protein	225% 126g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	118% 1.53mg	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	42.5% 170μg	35% 140μg	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	0% 0mg	40% 36mg	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	33.3% 5mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Boiled Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	285% 23mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	67.4% 1.55mg	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	377% 2640mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	419% 6290mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	24.4% 902g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, microwave, low fat have 5.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.2 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 71 times more Vitamin A, more Vitamin C, 2.1 times more Vitamin E and 9.1 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Snacks, popcorn, microwave, low fat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, microwave, low fat vs Boiled Carrots:

• Snacks, popcorn, microwave, low fat have 32.1 times more Copper, 6.7 times more Iron, 15.1 times more Magnesium, 8.8 times more Phosphorus, 12.3 times more Selenium, 10.8 times more Sodium and 19.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium and 32.2 times more Water than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Boiled and Drained Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, microwave, low fat have 12.1 times more Energy, 52.8 times more Fat, 47.2 times more Saturated Fat, 247 times more Omega 3, 38.1 times more Omega 6, 8.8 times more Carbohydrate, 4.7 times more Fiber and 16.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Sugars than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.