Comparing Nutrients in 500 calories Carrots VS Snacks, popcorn, microwave, 94% fat free

Weight per 500 calories

• Carrots: 1220g
• Snacks, popcorn, microwave, 94% fat free: 124g

Snacks, popcorn, microwave, 94% fat free have 9.8 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Snacks, popcorn, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	72.8% 95g	130g per day for Men 19-50 years
Sugars	79.7% 58g	1.1% 0.81g	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	9.25% 6.7g	0% 0g	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	% 7.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0.81g	g per day for Men 19-50 years
Fiber	90% 34g	44.5% 17g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	7.26% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	5.6% 22.4μg	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	80% 72mg	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	53.7% 8.05mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.14% 1.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	40.2% 402mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	36.2% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	58.7% 1.35mg	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% 427mg	54% 378mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.14% 5.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Snacks, popcorn, microwave, 94% fat free:

• Raw Carrots have 629.8 times more Vitamin A, 9.2 times more Vitamin B1, 3.8 times more Vitamin B2, 4.6 times more Vitamin B3, 6.4 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C, 15.8 times more Vitamin E and 117.7 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Raw Carrots as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Snacks, popcorn, microwave, 94% fat free:

• Raw Carrots have 23.1 times more Calcium, 1.7 times more Copper, 1.3 times more Manganese, 11 times more Potassium and 205.1 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 7 times more Selenium than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, microwave, 94% fat free have similar amounts of Iron, Magnesium, Phosphorus, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.2 times more Carbohydrate, 71.5 times more Sugars, more Fructose and 2 times more Fiber than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.6 times more Fat and 2.2 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, microwave, 94% fat free have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Carrots as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.