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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Carrots	Recommended Dietary Allowance
Energy	146% 4240kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	73.7% 96g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	374% 142g	73.7% 28g	38g per day for Men 19-50 years
Protein	225% 126g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Carrots	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.43mg	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	377% 2640mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	419% 6290mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	24% 883g	3700g per day for Men 19-50 years

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

• Snacks, popcorn, microwave, low fat have 5.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain 69.6 times more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 8.8 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Raw Carrots have similar amounts of Vitamin B9 per 1 kg.
• Both Snacks, popcorn, microwave, low fat as well as Raw 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 Carrots:

• Snacks, popcorn, microwave, low fat have 12.1 times more Copper, 7.6 times more Iron, 12.6 times more Magnesium, 7.5 times more Phosphorus, 86 times more Selenium, 9.1 times more Sodium and 16 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium, 1.3 times more Potassium and 31.5 times more Water than Snacks, popcorn, microwave, low fat.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, microwave, low fat have 10.3 times more Energy, 39.6 times more Fat, 44.2 times more Saturated Fat, 123.5 times more Omega 3, 33.2 times more Omega 6, 7.5 times more Carbohydrate, 5.1 times more Fiber and 13.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.2 times more Sugars than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.