Comparing Nutrients in 300 calories Canned Carrots with Salt VS Popcorn, sugar syrup/caramel, fat-free

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Popcorn, sugar syrup/caramel, fat-free: 78.7g

Popcorn, sugar syrup/caramel, fat-free has 15.2 times more energy per unit of mass than Drained Canned Carrots with Salt, which is high in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Canned Carrots with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	54.5% 71g	130g per day for Men 19-50 years
Sugars	41% 29.8g	70.2% 51g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	744% 6696μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	2.85% 0.037mg	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	27% 108μg	0.79% 3.15μg	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	36% 32.4mg	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	59.2% 8.9mg	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	30% 300mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	96% 7.68mg	7.87% 0.63mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	NA	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	41% 288mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	30% 1115g	0.13% 4.72g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Canned Carrots with Salt have 4252 times more Vitamin A, 7.2 times more Vitamin B1, 7.9 times more Vitamin B2, 24.6 times more Vitamin B3, 36.3 times more Vitamin B6, 34.3 times more Vitamin B9, more Vitamin C, 86.8 times more Vitamin E and 165.9 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Canned Carrots with Salt have 21.2 times more Calcium, 11.3 times more Copper, 12.2 times more Iron, 4.5 times more Magnesium, 6.7 times more Phosphorus, 24.8 times more Potassium, 1.7 times more Selenium, 12.9 times more Sodium, 6.4 times more Zinc and 236.1 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 3.6 times more Omega 3, 9.1 times more Fiber and 4.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 300 kcal of Popcorn, sugar syrup/caramel, fat-free contain 1.7 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3, Fiber and Protein
• Both Drained Canned Carrots with Salt as well as Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 6 in 300 calories.