Comparing Nutrients in 300 calories Popcorn, microwave, low fat and sodium VS Carrots

Weight per 300 calories

• Popcorn, microwave, low fat and sodium: 70g
• Carrots: 732g

Popcorn, microwave, low fat and sodium has 10.5 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Popcorn, microwave, low fat and sodium or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.85% 6.64g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	54% 70g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	26% 9.93g	54% 20.5g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Carrots	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.14% 0.12mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.97% 12μg	34.8% 139μg	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	48% 43mg	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	23.4% 3.5mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.15% 11μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Carrots	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	20% 1.6mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	45.5% 1.05mg	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	26.4% 185mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.053% 1.96g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Popcorn, microwave, low fat and sodium vs Carrots:

• Raw Carrots contain 1248.1 times more Vitamin A, 2 times more Vitamin B1, 5.5 times more Vitamin B2, 5 times more Vitamin B3, 8.5 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 8.8 times more Vitamin K than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Popcorn, microwave, low fat and sodium vs Carrots:

• Popcorn, microwave, low fat and sodium has 1.2 times more Magnesium, 8.2 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 31.4 times more Calcium, 1.4 times more Iron, 1.4 times more Phosphorus, 13.9 times more Potassium, 1.5 times more Sodium and 329.9 times more Water than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Raw Carrots have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Popcorn, microwave, low fat and sodium has 3.8 times more Fat, 4.2 times more Saturated Fat, 11.8 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate, 91.8 times more Sugars and 2.1 times more Fiber than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Popcorn, microwave, low fat and sodium as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.