Comparing Nutrients in 300 calories Snacks, popcorn, air-poppedVS Boiled Carrots

Weight per 300 calories

Snacks, popcorn, air-popped

77.5g

Boiled Carrots

857g

Snacks, popcorn, air-popped have 11.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, air-popped or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, air-popped

13%

10%

77%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Snacks, popcorn, air-poppedvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.63%3.5g

Fat

1.6%1.54g

3.5 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.54%0.49g

Saturated Fat

0.8%0.26g

0.49 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.6%0.042g

Omega 3

0.54%0.009g

0.042 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.3%1.75g

Omega 6

4.4%0.75g

1.75 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46.4%60.3g

Carbohydrate

54%70.5g

60.3 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.93%0.67g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.67 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.075%0.054g

Fructose

4.26%3.1g

≤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]

0.054 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.054g

Glucose

%3.43g

0.054 gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.56g

Sucrose

%23g

0.56 gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.6%11.2g

Fiber

67.7%25.7g

11.2 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g

Protein

11.6%6.5g

10 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snacks, popcorn, air-poppedvs Boiled Carrots

0.86%7.75μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

7.75 μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.7%0.081mg

Vitamin B1

47%0.57mg

Thiamine

0.081 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.95%0.064mg

Vitamin B2

29%0.38mg

Riboflavin

0.064 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.8mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.9%0.4mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.4 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.36%0.12mg

Vitamin B6

101%1.3mg

Pyridoxine

0.12 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6%24μg

Vitamin B9

30%120μg

Folates and Folic Acid

24 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

34.3%31mg

Ascorbic acid

0 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.5%0.22mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.22 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.78%0.93μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

0.93 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, popcorn, air-poppedvs Boiled Carrots

0.54%5.43mg

Calcium

25.7%257mg

5.43 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.6%0.2mg

Copper

16%0.15mg

0.2 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31%2.47mg

Iron

36.4%2.9mg

2.47 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.6%112mg

Magnesium

20.4%85.7mg

112 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.5%0.86mg

Manganese

57.8%1.33mg

0.86 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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39.6%278mg

Phosphorus

36.7%257mg

278 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.5%255mg

Potassium

59.2%2014mg

255 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

11%6μg

0 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.41%6.2mg

Sodium

33%497mg

6.2 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.7%2.4mg

Zinc

15.6%1.7mg

2.4 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.07%2.57g

Water

21%773g

2.57 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Snacks, popcorn, air-popped vs Boiled Carrots:

Boiled and Drained Carrots contain 942.1 times more Vitamin A, 7 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B3, 5 times more Vitamin B5, 10.8 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 39.3 times more Vitamin E and 126.2 times more Vitamin K than Snacks, popcorn, air-popped.
Both Snacks, popcorn, air-popped as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, air-popped vs Boiled Carrots:

Snacks, popcorn, air-popped have 1.4 times more Copper, 1.3 times more Magnesium and 1.4 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 47.4 times more Calcium, 1.5 times more Manganese, 7.9 times more Potassium, more Selenium, 80.2 times more Sodium and 300.3 times more Water than Snacks, popcorn, air-popped.
Both Snacks, popcorn, air-popped and Boiled and Drained Carrots have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, popcorn, air-popped have 2.3 times more Fat, 2.4 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 43.8 times more Sugars, 56.9 times more Fructose and 2.3 times more Fiber than Snacks, popcorn, air-popped.
Both Snacks, popcorn, air-popped and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Snacks, popcorn, air-popped as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, popcorn, air-poppedVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatBoiled CarrotsVS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatSnacks, popcorn, air-poppedVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Snacks, popcorn, air-poppedVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, popcorn, air-popped or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: