Comparing Nutrients in 100 grams Carrots VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	1.4% 41kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	58.5% 76g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.9% 0.65g	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	0.76% 0.55g	0% 0g	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	% 0.59g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.65g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	93% 835μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	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	6.56% 5.9mg	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	4.4% 0.66mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	47% 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	5% 35mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.11% 4.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Snacks, popcorn, microwave, 94% fat free:

• Raw Carrots have 64.2 times more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 12 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Raw Carrots as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Snacks, popcorn, microwave, 94% fat free:

• Raw Carrots have 2.4 times more Calcium and 20.9 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 5.8 times more Copper, 9.6 times more Iron, 10.3 times more Magnesium, 7.6 times more Manganese, 8.7 times more Phosphorus, 69 times more Selenium, 8.3 times more Sodium and 11.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 7.3 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 9.8 times more Energy, 25.4 times more Fat, 37 times more Saturated Fat, 27.5 times more Omega 3, 21.6 times more Omega 6, 7.9 times more Carbohydrate, 4.9 times more Fiber and 11.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.