Comparing Nutrients in 100 grams Canned Carrots with Salt VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Canned Carrots with Salt	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	0.86% 25kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	61.6% 80g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.99% 0.72g	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	3.95% 1.5g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Snacks, popcorn, cakes	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	14% 0.18mg	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	2.25% 9μg	4.5% 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	3% 2.7mg	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	4.93% 0.74mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	2.5% 25mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	63.2% 0.57mg	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	8% 0.64mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	43% 0.99mg	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	3.43% 24mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.14% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Snacks, popcorn, cakes per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Snacks, popcorn, cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Snacks, popcorn, cakes:

• 100 grams of Canned Carrots with Salt have 139.5 times more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and 8.9 times more Vitamin K than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 4.2 times more Vitamin B1, 5.9 times more Vitamin B2, 10.9 times more Vitamin B3, 3.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Snacks, popcorn, cakes:

• 100 grams of Canned Carrots with Salt have 2.8 times more Calcium and 18.6 times more Water than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 5.5 times more Copper, 2.9 times more Iron, 19.9 times more Magnesium, 2.2 times more Manganese, 11.5 times more Phosphorus, 1.8 times more Potassium, 24.8 times more Selenium and 15.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Snacks, popcorn, cakes contain similar levels of Sodium per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 3.4 times more Sugars than Snacks, popcorn, cakes.
• While 100 g of Snacks, popcorn, cakes contain 15.4 times more Energy, 16.3 times more Fat, 3.6 times more Omega 3, 16.6 times more Omega 6, 14.5 times more Carbohydrate, 1.9 times more Fiber and 15.2 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein