Comparing Nutrients in 500 calories Boiled Carrots VS Popcorn, sugar syrup/caramel, fat-free

Weight per 500 calories

• Boiled Carrots: 1429g
• Popcorn, sugar syrup/caramel, fat-free: 131g

Popcorn, sugar syrup/caramel, fat-free has 10.9 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Boiled Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.77% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	91% 118g	130g per day for Men 19-50 years
Sugars	68% 49.3g	117% 85g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	8.63% 3.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	4.7% 2.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0.29% 2.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	5.86% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	4.74% 0.062mg	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	50% 200μg	1.3% 5.25μg	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	57% 51.4mg	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	98% 14.7mg	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0.98% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	43% 429mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	61.2% 429mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	4.25% 144mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	35% 1288g	0.21% 7.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Popcorn, sugar syrup/caramel, fat-free:

• Boiled and Drained Carrots have 4637.3 times more Vitamin A, 18.9 times more Vitamin B1, 8.3 times more Vitamin B2, 20.5 times more Vitamin B3, 35.4 times more Vitamin B6, 38.1 times more Vitamin B9, more Vitamin C, 86.2 times more Vitamin E and 165.7 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Boiled and Drained Carrots as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Popcorn, sugar syrup/caramel, fat-free:

• Boiled and Drained Carrots have 18.1 times more Calcium, 1.3 times more Copper, 4.6 times more Iron, 4 times more Magnesium, 5.9 times more Phosphorus, 23.3 times more Potassium, 2.1 times more Selenium, 2.2 times more Sodium, 3.5 times more Zinc and 163.6 times more Water than Popcorn, sugar syrup/caramel, fat-free.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.6 times more Omega 6, 13.1 times more Fiber and 4.1 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.7 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.