Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped (Unsalted) VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	18.7% 541kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	4.85% 3.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.3% 21.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	30.4% 17g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	12.2% 0.16mg	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	8.15% 32.6μg	3.2% 12.8μg	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	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	47% 3.77mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	27.7% 0.64mg	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	60.7% 425mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, air-popped (Unsalted) versus 5 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, air-popped (Unsalted) vs Canned Carrots with Salt:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 11.3 times more Vitamin B1, 9.4 times more Vitamin B2, 3.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Snacks, popcorn, air-popped (Unsalted) as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped (Unsalted) vs Canned Carrots with Salt:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 4 times more Copper, 4.2 times more Iron, 16.4 times more Magnesium, 2.1 times more Manganese, 12.5 times more Phosphorus, 1.7 times more Potassium, 24.8 times more Selenium and 13.2 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 2.5 times more Calcium, 60.5 times more Sodium and 22.7 times more Water than Snacks, popcorn, air-popped (Unsalted).
• 5 ounces of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 15.3 times more Energy, 22.1 times more Fat, 5.5 times more Omega 3, 23.3 times more Omega 6, 14.1 times more Carbohydrate, 10.1 times more Fiber and 18.8 times more Protein than Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein