Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Canned Carrots with Salt	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	9.3% 9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	119% 154g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	2.4% 1.73g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.43g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	123% 1107μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	24% 0.31mg	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	4.47% 18μg	15.4% 61.5μg	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	5.95% 5.36mg	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	9.8% 1.47mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	57.8% 0.52mg	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	16% 1.27mg	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	96% 2.2mg	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	6.8% 47.6mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	55.6% 6.1mg	11mg per day for Men 19-50 years
Water	5% 184g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Snacks, popcorn, air-popped per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Snacks, popcorn, air-popped:

• 7 ounces of Canned Carrots with Salt have 55.8 times more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and 8.2 times more Vitamin K than Snacks, popcorn, air-popped.
• While 7 oz of Snacks, popcorn, air-popped contain 5.8 times more Vitamin B1, 2.8 times more Vitamin B2, 4.2 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Snacks, popcorn, air-popped:

• 7 ounces of Canned Carrots with Salt have 3.6 times more Calcium, 30.3 times more Sodium and 28 times more Water than Snacks, popcorn, air-popped.
• While 7 oz of Snacks, popcorn, air-popped contain 2.5 times more Copper, 5 times more Iron, 18 times more Magnesium, 2.5 times more Manganese, 14.9 times more Phosphorus, 1.8 times more Potassium and 11.8 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 2.9 times more Sugars than Snacks, popcorn, air-popped.
• While 7 oz of Snacks, popcorn, air-popped contain 15.5 times more Energy, 23.9 times more Fat, 4.9 times more Omega 3, 28.6 times more Omega 6, 14 times more Carbohydrate, 9.7 times more Fiber and 20.2 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein