Comparing Nutrients in 5 ounces Boiled Carrots VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Boiled Carrots	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	8.96% 11.7g	62.4% 81g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0.43g	g per day for Men 19-50 years
Fiber	11% 4.25g	37.3% 14g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	134% 1208μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	6.07% 42.5mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.034% 1.28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Carrots 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 Boiled Carrots vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Boiled Carrots have 94.7 times more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C and 3.2 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 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B6 and 2.8 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Boiled Carrots have 1.3 times more Calcium and 100.2 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 12 times more Copper, 6.1 times more Iron, 11 times more Magnesium, 5 times more Manganese, 9.2 times more Phosphorus, 1.7 times more Potassium, 8.4 times more Selenium, 13.2 times more Sodium and 11.6 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Carrots as well as Popcorn, microwave, regular (butter) flavor, made with palm oil lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 11.5 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 15.3 times more Energy, 167.9 times more Fat, 486.6 times more Saturated Fat, 47.2 times more Omega 6, 7 times more Carbohydrate, 3.3 times more Fiber and 11 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in five ounces.