Comparing Nutrients in 7 ounces Frozen Carrots VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Frozen Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	25.2% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	116% 151g	130g per day for Men 19-50 years
Sugars	13% 9.45g	1.78% 1.3g	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	0.85% 0.62g	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	% 8.04g	% 1.3g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	71% 27g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	157% 1409μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	32% 0.42mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	57.8% 0.52mg	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	11% 0.87mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	94% 2.15mg	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	9.36% 65.5mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.23% 8.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Snacks, popcorn, microwave, 94% fat free per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Snacks, popcorn, microwave, 94% fat free:

• 7 ounces of Frozen Carrots have 54.6 times more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 16 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 1.6 times more Vitamin B1, 4.1 times more Vitamin B2, 4.5 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 7 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Snacks, popcorn, microwave, 94% fat free:

• 7 ounces of Frozen Carrots have 2.6 times more Calcium and 21.3 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 3.5 times more Copper, 6.5 times more Iron, 10.3 times more Magnesium, 6.3 times more Manganese, 9.2 times more Phosphorus, 9.9 times more Selenium, 8.4 times more Sodium and 8.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Snacks, popcorn, microwave, 94% fat free contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 7.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While 7 oz of Snacks, popcorn, microwave, 94% fat free contain 11.2 times more Energy, 13.3 times more Fat, 25.2 times more Saturated Fat, 3.2 times more Omega 3, 8.7 times more Omega 6, 9.6 times more Carbohydrate, 4.1 times more Fiber and 13.7 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein