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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Snacks, popcorn, cakes	Frozen Carrots	Recommended Dietary Allowance
Energy	26.3% 762kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	15% 5.75g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	34.4% 19.2g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	14.5% 0.19mg	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	8.93% 35.7μg	4.96% 20μg	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	0% 0mg	5.5% 4.96mg	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	3.84% 0.58mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	16.3% 0.15mg	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	46.4% 3.7mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	14.8% 0.34mg	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	78.5% 550mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	38% 572mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	4.83% 179g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Snacks, popcorn, cakes vs Frozen Carrots:

• 7 ounces of Snacks, popcorn, cakes have 1.7 times more Vitamin B1, 4.8 times more Vitamin B2, 12.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 177.5 times more Vitamin A, more Vitamin C, 2 times more Vitamin E and 16 times more Vitamin K than Snacks, popcorn, cakes.
• 7 ounces of Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Snacks, popcorn, cakes as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Snacks, popcorn, cakes have 7.7 times more Copper, 4.3 times more Iron, 13.3 times more Magnesium, 5.8 times more Manganese, 8.4 times more Phosphorus, 1.4 times more Potassium, 14.1 times more Selenium, 4.2 times more Sodium and 12.1 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 4 times more Calcium and 18 times more Water than Snacks, popcorn, cakes.
• 7 ounces of Snacks, popcorn, cakes lack sufficient amounts of Calcium
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, cakes have 10.7 times more Energy, 6.7 times more Fat, 2.4 times more Omega 3, 5.3 times more Omega 6, 10.1 times more Carbohydrate and 12.4 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 6.6 times more Sugars than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein