Comparing Nutrients in 5 ounces Carrots VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Carrots	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	2% 58kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	22.4% 7.16g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	70% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	1.06% 0.77g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	37.3% 14g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	132% 1184μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	6.02% 24μg	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	9.3% 8.36mg	0.47% 0.43mg	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	6.24% 0.94mg	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	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	7.1% 49.6mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Raw Carrots have 104.4 times more Vitamin A, 19.7 times more Vitamin C and 3.1 times more Vitamin K than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.7 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, home-prepared, oil-popped, unsalted have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Carrots as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• Raw Carrots have 3.3 times more Calcium, 1.4 times more Potassium, 23 times more Sodium and 31.5 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 4.9 times more Copper, 9.3 times more Iron, 9 times more Magnesium, 7.1 times more Phosphorus, 73 times more Selenium and 11 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 8.8 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While Snacks, popcorn, home-prepared, oil-popped, unsalted contain 12.2 times more Energy, 117.1 times more Fat, 157.8 times more Saturated Fat, 395 times more Omega 3, 127.3 times more Omega 6, 6.1 times more Carbohydrate, 3.6 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.