Comparing Nutrients in 100 grams Boiled Carrots VS Snacks, popcorn, microwave, low fat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Snacks, popcorn, microwave, low fat	12%	20%	68%

Macro Nutrients

	Boiled Carrots	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Energy	1.2% 35kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	55.4% 72g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.27% 0.92g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	37.4% 14g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Vitamin A	95% 852μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	13% 0.17mg	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	3.5% 14μg	4.25% 17μg	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	4% 3.6mg	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	6.87% 1.03mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Snacks, popcorn, microwave, low fat	Recommended Dietary Allowance
Calcium	3% 30mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	60.6% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	NA	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	4.3% 30mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Snacks, popcorn, microwave, low fat:

• Boiled and Drained Carrots have 71 times more Vitamin A, more Vitamin C, 2.1 times more Vitamin E and 9.1 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 5.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.2 times more Vitamin B3 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, popcorn, microwave, low fat have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Boiled and Drained Carrots as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Snacks, popcorn, microwave, low fat:

• Boiled and Drained Carrots have 2.7 times more Calcium and 32.2 times more Water than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 32.1 times more Copper, 6.7 times more Iron, 15.1 times more Magnesium, 8.8 times more Phosphorus, 12.3 times more Selenium, 10.8 times more Sodium and 19.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Snacks, popcorn, microwave, low fat have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 3.8 times more Sugars than Snacks, popcorn, microwave, low fat.
• While Snacks, popcorn, microwave, low fat contain 12.1 times more Energy, 52.8 times more Fat, 47.2 times more Saturated Fat, 247 times more Omega 3, 38.1 times more Omega 6, 8.8 times more Carbohydrate, 4.7 times more Fiber and 16.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Snacks, popcorn, microwave, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.