Comparing Nutrients in 7 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	40% 1157kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	261% 44.3g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	8.46% 11g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	6.8% 4.92g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	26% 14.5g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	12.4% 49.6μg	4.47% 18μg	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	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	49% 3.93mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	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	56.4% 395mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	120% 1804mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Canned Carrots with Salt:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 7.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B9 and 3.3 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 69.8 times more Vitamin A, 9 times more Vitamin C and 2.4 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Canned Carrots with Salt:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.6 times more Copper, 3.1 times more Iron, 9.9 times more Magnesium, 1.4 times more Manganese, 8.3 times more Phosphorus, 5.5 times more Selenium, 3.8 times more Sodium and 11.9 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6.3 times more Calcium and 77.5 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Drained Canned Carrots with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 23.3 times more Energy, 229.2 times more Fat, 189.4 times more Saturated Fat, 77.5 times more Omega 3, 282.8 times more Omega 6, 8.1 times more Carbohydrate, 5.4 times more Fiber and 11.4 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.4 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.