Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Cooked Frozen Carrots	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	1.28% 37kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.7% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	60% 77.8g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	1.2% 0.87g	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	0.39% 0.28g	0.097% 0.07g	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	% 0.36g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0.72g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	38% 14.5g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	94% 846μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	12% 0.16mg	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	2.75% 11μg	7.75% 31μg	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	2.56% 2.3mg	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	6.73% 1mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	29% 0.26mg	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	6.63% 0.53mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	48.4% 1.1mg	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	4.43% 31mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	9.68% 329mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.09% 3.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Snacks, popcorn, air-popped per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Snacks, popcorn, air-popped:

• 100 grams of Cooked Frozen Carrots have 84.6 times more Vitamin A, more Vitamin C, 3.5 times more Vitamin E and 11.3 times more Vitamin K than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 3.5 times more Vitamin B1, 2.2 times more Vitamin B2, 5.5 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 100 grams of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Snacks, popcorn, air-popped:

• 100 grams of Cooked Frozen Carrots have 5 times more Calcium, 7.4 times more Sodium and 27.2 times more Water than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 3.2 times more Copper, 6 times more Iron, 13.1 times more Magnesium, 6.7 times more Manganese, 11.5 times more Phosphorus, 1.7 times more Potassium and 8.8 times more Zinc than Boiled and Drained Frozen Carrots.
• 100 grams of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 4.7 times more Sugars than Snacks, popcorn, air-popped.
• While 100 g of Snacks, popcorn, air-popped contain 10.5 times more Energy, 6.7 times more Fat, 7.8 times more Omega 6, 10.1 times more Carbohydrate, 4.4 times more Fiber and 22.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Snacks, popcorn, air-popped offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein