Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Canned Carrots with Salt	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	15.3% 2.6g	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	122% 159g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	1.97% 1.43g	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	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	7.83% 2.98g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	34.4% 19.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	74.5% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	27.6% 0.36mg	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	8.93% 35.7μg	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	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	125% 1.13mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	85% 1.95mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	38% 572mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	5% 184g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Snacks, popcorn, cakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Snacks, popcorn, cakes 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, cakes:

• 7 ounces of Canned Carrots with Salt have 139.5 times more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and 8.9 times more Vitamin K than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 4.2 times more Vitamin B1, 5.9 times more Vitamin B2, 10.9 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 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, cakes have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Snacks, popcorn, cakes 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, cakes:

• 7 ounces of Canned Carrots with Salt have 2.8 times more Calcium and 18.6 times more Water than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 5.5 times more Copper, 2.9 times more Iron, 19.9 times more Magnesium, 2.2 times more Manganese, 11.5 times more Phosphorus, 1.8 times more Potassium, 24.8 times more Selenium and 15.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Snacks, popcorn, cakes contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 3.4 times more Sugars than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 15.4 times more Energy, 16.3 times more Fat, 3.6 times more Omega 3, 16.6 times more Omega 6, 14.5 times more Carbohydrate, 1.9 times more Fiber and 15.2 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