Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	3.15% 91kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	192% 249g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	224% 163g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 147g	g per day for Men 19-50 years
Fiber	19% 7.14g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	270% 2433μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	12.3% 123mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	114% 1.03mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	71% 1.63mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, gluten-free, chocolate wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 3.1 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Cookies, gluten-free, chocolate wafer:

• 14 ounces of Canned Carrots with Liquids and Salt have 2 times more Sodium and 67.9 times more Water than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 3.5 times more Calcium, 2.5 times more Copper, 7.1 times more Iron, 4.6 times more Magnesium, 7.2 times more Phosphorus, 2 times more Potassium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, gluten-free, chocolate wafer contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 23.5 times more Energy, 217.3 times more Fat, 612 times more Saturated Fat, 15.5 times more Omega 3, 38.1 times more Omega 6, 11.7 times more Carbohydrate, 16.7 times more Sugars and 7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, gluten-free, chocolate wafer offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein