Comparing Nutrients in 300 calories Snacks, popcorn, microwave, 94% fat free VS Boiled Carrots

Weight per 300 calories

• Snacks, popcorn, microwave, 94% fat free: 74.6g
• Boiled Carrots: 857g

Snacks, popcorn, microwave, 94% fat free have 11.5 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, microwave, 94% fat free or Boiled Carrots?

Macros Ratio

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

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 56.7g	54% 70.5g	130g per day for Men 19-50 years
Sugars	0.67% 0.49g	40.8% 29.6g	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	0% 0g	4.26% 3.1g	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	% 0g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 23g	g per day for Men 19-50 years
Fiber	26.7% 10g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	14.3% 8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.08% 9.7μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.8% 1.57mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	101% 1.3mg	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	3.36% 13.4μg	30% 120μg	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	34.3% 31mg	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	2.04% 0.31mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	26.8% 2.14mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	57.8% 1.33mg	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	32.4% 227mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	6.23% 212mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	9.36% 5.15μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, microwave, 94% fat free vs Boiled Carrots:

• Boiled and Drained Carrots contain 752.8 times more Vitamin A, 10.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.5 times more Vitamin B3, 8.4 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin C, 28.9 times more Vitamin E and 143 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, microwave, 94% fat free vs Boiled Carrots:

• Snacks, popcorn, microwave, 94% fat free have 1.3 times more Copper and 1.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 24.6 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese, 9.5 times more Potassium and 245.4 times more Water than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, microwave, 94% fat free have 3 times more Fat, 2.2 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 61 times more Sugars, more Fructose and 2.5 times more Fiber than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, popcorn, microwave, 94% fat free as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.