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

Macros Ratio

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

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Carrots	Recommended Dietary Allowance
Energy	26% 758kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	34.2% 5.8g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	6.75% 4.9g	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% 0g	0.7% 0.51g	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	% 0g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 3.83g	g per day for Men 19-50 years
Fiber	37.3% 14g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.2% 12g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	16.7% 0.22mg	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	5.3% 21.3μg	4.96% 20μg	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	0% 0mg	5.67% 5.1mg	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	27.5% 4.12mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	1.7% 67.3μg	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	36.5% 2.9mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	9.55% 0.22mg	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	55.7% 390mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	16.4% 557mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	72% 1082mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	3.45% 128g	3700g per day for Men 19-50 years

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

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 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.
• While Boiled and Drained Carrots contain 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.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 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.
• While Boiled and Drained Carrots contain 1.3 times more Calcium, more Fluoride and 100.2 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 5 ounces:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 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.
• While Boiled and Drained Carrots contain 11.5 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.