Comparing Nutrients in 14 ounces Cookie, butter or sugar, with chocolate icing or filling VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Carrots	8%	5%	87%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Carrots	Recommended Dietary Allowance
Energy	69% 1996kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	184% 58.7g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	88.6% 1.4g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	110% 18.8g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	29.2% 38g	130g per day for Men 19-50 years
Sugars	185% 134g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	20% 7.54g	29.2% 11g	38g per day for Men 19-50 years
Protein	29% 16.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.4% 282μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	121% 9.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	24.7% 0.57mg	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	42% 294mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookie, butter or sugar, with chocolate icing or filling vs Carrots:

• Cookie, butter or sugar, with chocolate icing or filling has 5.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B9, more Vitamin B12 and 2.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 5.3 times more Vitamin B6, more Vitamin C and 2 times more Vitamin K than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookie, butter or sugar, with chocolate icing or filling vs Carrots:

• Cookie, butter or sugar, with chocolate icing or filling has 8.1 times more Copper, 8.1 times more Iron, 2.1 times more Phosphorus, 90 times more Selenium and 4.4 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.4 times more Potassium and 44.1 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Raw Carrots have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookie, butter or sugar, with chocolate icing or filling has 12.3 times more Energy, 97.9 times more Fat, 462.5 times more Saturated Fat, 178.5 times more Omega 3, 47.3 times more Omega 6, 7.2 times more Carbohydrate, 7.1 times more Sugars and 4.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.