Comparing Nutrients in 1 pound Boiled Carrots VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Boiled Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	5.47% 159kcal	63% 1823kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	28.5% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	16.8% 5.37g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	265% 345g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	4.07% 2.95g	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	2.25% 1.63g	0% 0g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 2.95g	g per day for Men 19-50 years
Fiber	36% 13.6g	162% 61.7g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	87% 48.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	429% 3865μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	59.5% 9.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	73.3% 0.95mg	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	16% 63.5μg	20.4% 81.6μg	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	18% 16.3mg	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	31% 4.67mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	214% 4.92mg	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	19.4% 136mg	197% 1379mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 409g	0.52% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Snacks, popcorn, microwave, 94% fat free:

• Boiled and Drained Carrots have 65.5 times more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 12.5 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Carrots as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Snacks, popcorn, microwave, 94% fat free:

• Boiled and Drained Carrots have 2.1 times more Calcium and 21.4 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 15.4 times more Copper, 8.4 times more Iron, 12.4 times more Magnesium, 7 times more Manganese, 10.1 times more Phosphorus, 9.9 times more Selenium, 9.8 times more Sodium and 14 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 5.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 11.5 times more Energy, 33.9 times more Fat, 39.5 times more Saturated Fat, 55 times more Omega 3, 24.8 times more Omega 6, 9.3 times more Carbohydrate, 4.5 times more Fiber and 14.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.