Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	34.2% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	62.4% 81g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.59% 0.43g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	37.3% 14g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	97% 869μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	34% 0.44mg	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	2.83% 11.3μg	5.3% 21.3μg	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	3.15% 2.83mg	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	6.9% 1.03mg	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	9.2% 0.74mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	47.6% 1.1mg	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	4.05% 28.3mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Canned Carrots with Liquids and Salt have 68.1 times more Vitamin A, more Vitamin C and 2.3 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium and 103.3 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2 times more Copper, 4 times more Iron, 12.2 times more Magnesium, 1.7 times more Manganese, 13.8 times more Phosphorus, 2.3 times more Potassium, 14.8 times more Selenium, 3.2 times more Sodium and 8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 8.2 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 23.3 times more Energy, 215.9 times more Fat, 583.9 times more Saturated Fat, 73.3 times more Omega 6, 10.7 times more Carbohydrate, 5.6 times more Fiber and 14.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in five ounces.