Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Canned Carrots with Salt	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	29% 841kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	8.78% 2.8g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	38.7% 6.58g	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	110% 143g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	2.5% 1.83g	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	74% 28g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	123% 1107μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26% 0.34mg	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	8.43% 33.7μg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	120% 1.1mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	6.8% 47.6mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	83.2% 1248mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	5% 184g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Snacks, popcorn, microwave, low fat per 7 oz

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

• 7 ounces of Canned Carrots with Salt have 46.5 times more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 6.5 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• While 7 oz of Snacks, popcorn, microwave, low fat contain 19.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.9 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, microwave, low fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Snacks, popcorn, microwave, low fat 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, microwave, low fat:

• 7 ounces of Canned Carrots with Salt have 2.3 times more Calcium and 33.2 times more Water than Snacks, popcorn, microwave, low fat.
• While 7 oz of Snacks, popcorn, microwave, low fat contain 5.2 times more Copper, 3.6 times more Iron, 18.9 times more Magnesium, 11 times more Phosphorus, 1.3 times more Potassium, 21.5 times more Selenium, 2.6 times more Sodium and 14.7 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Snacks, popcorn, microwave, low fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 2.7 times more Sugars than Snacks, popcorn, microwave, low fat.
• While 7 oz of Snacks, popcorn, microwave, low fat contain 17 times more Energy, 50 times more Fat, 39.3 times more Saturated Fat, 22.5 times more Omega 3, 42 times more Omega 6, 13 times more Carbohydrate, 9.5 times more Fiber and 19.7 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