Comparing Nutrients in 14 ounces Frozen Carrots VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Frozen Carrots	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	4.93% 143kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	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	24% 31.4g	204% 265g	130g per day for Men 19-50 years
Sugars	26% 19g	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	1.7% 1.23g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	23% 8.73g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	14.3% 143mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	22% 1.75mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.66% 357g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cookies, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Frozen Carrots have 355 times more Vitamin A, 1.5 times more Vitamin B6, 25 times more Vitamin C and 2.8 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 6.1 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2 times more Vitamin B5, 5 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin E than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Frozen Carrots have 1.7 times more Zinc and 45 times more Water than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 1.3 times more Calcium, 2.6 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 15.9 times more Selenium and 3.9 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cookies, graham crackers, chocolate-coated contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 1.5 times more Fiber than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 13.9 times more Energy, 56.1 times more Fat, 366 times more Saturated Fat, 3.1 times more Omega 3, 18.2 times more Omega 6, 8.5 times more Carbohydrate, 7.8 times more Sugars and 5.1 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein