Comparing Nutrients in 1 kilogram Snacks, popcorn, oil-popped, white popcorn, salt added VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Carrots	Recommended Dietary Allowance
Energy	172% 5000kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	290% 281g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	456% 7.3g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	746% 127g	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	440% 572g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	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	263% 100g	73.7% 28g	38g per day for Men 19-50 years
Protein	161% 90g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	3.33% 3mg	65.6% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Carrots	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	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	348% 28mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	382% 8.8mg	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	357% 2500mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	589% 8840mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	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, oil-popped, white popcorn, salt added vs Carrots:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A and 19.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, oil-popped, white popcorn, salt added vs Carrots:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 4.9 times more Copper, 9.3 times more Iron, 9 times more Magnesium, 6.1 times more Manganese, 7.1 times more Phosphorus, 73 times more Selenium, 12.8 times more Sodium and 11 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.3 times more Calcium, 1.4 times more Potassium and 31.5 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 12.2 times more Energy, 117.1 times more Fat, 152.8 times more Saturated Fat, 365 times more Omega 3, 126.8 times more Omega 6, 6 times more Carbohydrate, 3.6 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.