Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Cooked Frozen Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	137% 179g	130g per day for Men 19-50 years
Sugars	11% 8.1g	177% 128g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.17% 0.093mg	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	5.46% 22μg	2% 7.94μg	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	5.07% 4.56mg	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	13.4% 2mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	31% 0.28mg	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	13% 1.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Popcorn, sugar syrup/caramel, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Cooked Frozen Carrots have 423 times more Vitamin A, 1.2 times more Vitamin B3, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 15.1 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.3 times more Vitamin B1 and 1.6 times more Vitamin B2 than Boiled and Drained Frozen Carrots.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Cooked Frozen Carrots have 1.9 times more Calcium, 1.7 times more Potassium and 15.1 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.7 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 6 times more Selenium, 4.8 times more Sodium and 1.8 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.3 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 10.3 times more Energy, 2 times more Omega 6, 11.7 times more Carbohydrate, 15.9 times more Sugars and 3.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein