Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	3.15% 91kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	92% 29.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	36.2% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	203% 264g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	271% 197g	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	19% 7.14g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13.4% 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	7.94% 31.8μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	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	19.3% 2.9mg	42% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	12.3% 123mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	139% 1.25mg	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	25.8% 2.06mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	64% 1.48mg	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	11.3% 79.4mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	86.3% 1294mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 14 ounces of Canned Carrots with Liquids and Salt have 306.5 times more Vitamin A, 2.5 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 5 times more Vitamin B1, 7.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Manganese and 46.5 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 3.1 times more Copper, 6 times more Iron, 4.3 times more Magnesium, 4.5 times more Phosphorus, 1.4 times more Potassium, 8 times more Selenium, 1.4 times more Sodium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain similar levels of Calcium per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 20.9 times more Energy, 188.6 times more Fat, 297 times more Saturated Fat, 18.3 times more Omega 3, 51 times more Omega 6, 12.4 times more Carbohydrate, 20.2 times more Sugars, 2.9 times more Fiber and 6.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein