Comparing Nutrients in 300 calories Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Carrots

Weight per 300 calories

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 51.5g
• Carrots: 732g

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 14.2 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 - Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	67.6% 11.5g	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	18% 23g	54% 70g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	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	0.05% 0.036g	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	% 0.036g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 26.3g	g per day for Men 19-50 years
Fiber	11% 4.17g	54% 20.5g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Carrots	Recommended Dietary Allowance
Vitamin A	0.46% 4.1μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.75% 0.069mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.26% 0.029mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.37% 0.12mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	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	3.2% 13μg	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	0.17% 0.15mg	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	8.34% 1.25mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Carrots	Recommended Dietary Allowance
Calcium	0.21% 2.06mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.081% 3.24μg	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	12.7% 1mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.68% 40.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14.6% 102mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	31% 468mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Carrots:

• Raw Carrots contain 1484.2 times more Vitamin A, 7 times more Vitamin B1, 14.5 times more Vitamin B2, 11.7 times more Vitamin B3, 16.9 times more Vitamin B5, 18 times more Vitamin B6, 10.8 times more Vitamin B9, 279.7 times more Vitamin C, 3.9 times more Vitamin E and 45.8 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Carrots:

• Raw Carrots contain 117.3 times more Calcium, 3.9 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 2.5 times more Phosphorus, 25 times more Potassium and 1046.2 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Raw Carrots have similar amounts of Sodium and Zinc per 300 kcal.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 12.8 times more Fat, 15 times more Saturated Fat, 30 times more Omega 3 and 15.7 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 3 times more Carbohydrate, 146.5 times more Sugars, 111.7 times more Fructose, 4.9 times more Fiber and 1.8 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.