Comparing Nutrients in 14 ounces Boiled Carrots VS Cookies, peanut butter sandwich, special dietary

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Boiled Carrots	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	4.8% 139kcal	73.2% 2123kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	61.2% 19.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	267% 45.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	155% 202g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	5.4% 3g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	40.2% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	24% 0.31mg	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	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	0% 0mg	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, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	12% 119mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	118% 1.06mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	122% 2.8mg	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	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	109% 1635mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cookies, peanut butter sandwich, special dietary per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Cookies, peanut butter sandwich, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cookies, peanut butter sandwich, special dietary:

• 14 ounces of Boiled Carrots have more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• While 14 oz of Cookies, peanut butter sandwich, special dietary contain 5.2 times more Vitamin B1, 3.4 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.9 times more Vitamin B9 than Boiled and Drained Carrots.
• 14 ounces of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Cookies, peanut butter sandwich, special dietary:

• 14 ounces of Boiled Carrots have 24.4 times more Water than Cookies, peanut butter sandwich, special dietary.
• While 14 oz of Cookies, peanut butter sandwich, special dietary contain 1.4 times more Calcium, 15.7 times more Copper, 7.5 times more Iron, 5.1 times more Magnesium, 4.5 times more Manganese, 5.1 times more Phosphorus, 1.3 times more Potassium, 5 times more Selenium, 7.1 times more Sodium and 5.2 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, peanut butter sandwich, special dietary contain 15.3 times more Energy, 188.9 times more Fat, 164.6 times more Saturated Fat, 551 times more Omega 3, 131.7 times more Omega 6, 6.2 times more Carbohydrate and 13.2 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein