Comparing Nutrients in 7 ounces Snacks, popcorn, home-prepared, oil-popped, unsalted VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	34.2% 992kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	57.5% 55.8g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	6.73% 4.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	32% 18g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	17% 0.22mg	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	8.43% 33.7μg	3.97% 16μg	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	0.66% 0.6mg	4.4% 3.97mg	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	32% 4.82mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2% 20mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	22.7% 0.2mg	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	69% 5.5mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.89mg	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	71% 496mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Canned Carrots with Liquids and Salt:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 6.8 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 76.6 times more Vitamin A, 6.7 times more Vitamin C and 2.3 times more Vitamin K than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Canned Carrots with Liquids and Salt:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 2.1 times more Copper, 5.3 times more Iron, 12 times more Magnesium, 12.5 times more Phosphorus, 1.3 times more Potassium, 18.3 times more Selenium and 9.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.1 times more Calcium, 80 times more Sodium and 33.2 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 21.7 times more Energy, 200.7 times more Fat, 202 times more Saturated Fat, 98.8 times more Omega 3, 227.3 times more Omega 6, 10.8 times more Carbohydrate, 5.6 times more Fiber and 15.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.6 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.