Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	3.15% 91kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	204% 265g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	204% 148g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, 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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	19.5% 0.25mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	12.3% 123mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	85.6% 0.77mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	80% 1.84mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Cookies, graham crackers, chocolate-coated:

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A, 1.8 times more Vitamin B6, 20 times more Vitamin C and 1.5 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 14.2 times more Vitamin B1, 5.6 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.3 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Cookies, graham crackers, chocolate-coated:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Zinc and 46.5 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.5 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 4.4 times more Phosphorus, 1.5 times more Potassium and 27.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cookies, graham crackers, chocolate-coated have similar amounts of Manganese and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated contain 21.7 times more Energy, 184.3 times more Fat, 688 times more Saturated Fat, 6.6 times more Omega 3, 80.5 times more Omega 6, 12.4 times more Carbohydrate, 15.2 times more Sugars and 6.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cookies, graham crackers, chocolate-coated have similar amounts of Fiber per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.