Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	122% 159g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	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	15% 5.75g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	34.4% 19.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	74.5% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	13% 1.05mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	38% 572mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, popcorn, cakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Snacks, popcorn, cakes:

• 7 ounces of Cooked Frozen Carrots have 211.5 times more Vitamin A, more Vitamin C, 3.5 times more Vitamin E and 12.4 times more Vitamin K than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 2.5 times more Vitamin B1, 4.8 times more Vitamin B2, 14.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 7 ounces of Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Snacks, popcorn, cakes:

• 7 ounces of Cooked Frozen Carrots have 3.9 times more Calcium and 18.1 times more Water than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 6.9 times more Copper, 3.5 times more Iron, 14.5 times more Magnesium, 5.9 times more Manganese, 8.9 times more Phosphorus, 1.7 times more Potassium, 16.5 times more Selenium, 4.9 times more Sodium and 11.4 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 5.7 times more Sugars than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 10.4 times more Energy, 4.6 times more Fat, 4.5 times more Omega 6, 10.4 times more Carbohydrate and 16.7 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, popcorn, cakes offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein