Comparing Nutrients in 14 ounces Boiled Carrots VS Cookies, gluten-free, vanilla sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Boiled Carrots	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	4.8% 139kcal	67.5% 1957kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	87% 28g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	56.3% 9.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	228% 296g	130g per day for Men 19-50 years
Sugars	19% 13.7g	256% 185g	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	1.97% 1.43g	2.1% 1.5g	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	% 1.6g	% 3.5g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 180g	g per day for Men 19-50 years
Fiber	31.3% 12g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.4% 3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	376% 3382μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	12% 119mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	39% 0.9mg	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	17% 119mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.18% 6.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cookies, gluten-free, vanilla sandwich, with creme filling:

Both Boiled and Drained Carrots and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Boiled Carrots vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Boiled and Drained Carrots have 2.1 times more Calcium, 2.2 times more Potassium and 54 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 2.6 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 6 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 14.1 times more Energy, 113.7 times more Fat, 233.5 times more Saturated Fat, 430 times more Omega 3, 27.7 times more Omega 6, 9.1 times more Carbohydrate, 13.5 times more Sugars and 3.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.