Comparing Nutrients in 7 ounces Boiled Carrots VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	36.6% 1062kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	91% 29g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	48% 8.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	87.4% 114g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	0.82% 0.6g	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	0.99% 0.71g	0% 0g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	52.2% 20g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	188% 1691μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	47.3% 0.62mg	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	6.95% 27.8μg	7.44% 29.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	45% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	0% 0μg	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	8.43% 0.67mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	66.6% 1.53mg	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	8.5% 59.5mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Boiled Carrots have 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.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 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.
• Both Boiled Carrots and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Boiled Carrots have 1.3 times more Calcium and 100.2 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 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.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Carrots as well as Popcorn, microwave, regular (butter) flavor, made with palm oil lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 11.5 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 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.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in seven ounces.