Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Canned Carrots with Salt	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	3.42% 99kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	201% 262g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	283% 205g	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	15.7% 5.95g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	14.7% 0.19mg	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	8.93% 35.7μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	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	19.6% 2.94mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	9.92% 99mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	117% 1.05mg	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	31.8% 2.54mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	13.6% 95mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 5.2 times more Vitamin B1, 7.2 times more Vitamin B2, 1.7 times more Vitamin B9, more Vitamin B12 and 2.9 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Canned Carrots with Salt have more Calcium, 1.8 times more Sodium and 53.7 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2.5 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 4.9 times more Phosphorus, 1.7 times more Potassium, 13.5 times more Selenium and 2.3 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, sugar wafer, chocolate-covered contain 21 times more Energy, 145.2 times more Fat, 478.9 times more Saturated Fat, 26.3 times more Omega 3, 49.2 times more Omega 6, 11.9 times more Carbohydrate, 20.9 times more Sugars, 2.3 times more Fiber and 5.4 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein