Comparing Nutrients in 14 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Carrots	Recommended Dietary Allowance
Energy	47.2% 1369kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	39.6% 38.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	51.3% 8.7g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	29.2% 38g	130g per day for Men 19-50 years
Sugars	212% 154g	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	116% 44g	29.2% 11g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	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	5.8% 0.075mg	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	41.7% 167μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	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	99% 7.9mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	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	33.5% 234mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.66% 99g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Carrots:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 7.3 times more Vitamin B6, more Vitamin C and 1.7 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Raw Carrots have similar amounts of Vitamin E per 14 oz.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Carrots:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have 4 times more Copper, 6.6 times more Iron, 2.6 times more Magnesium, 1.7 times more Phosphorus, 129 times more Selenium, 4.2 times more Sodium and 1.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Calcium, 2.2 times more Potassium and 3.6 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.

Comparison of macro-nutrients per 14 ounces:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber have 8.4 times more Energy, 40.3 times more Fat, 86.4 times more Saturated Fat, 192 times more Omega 3, 22 times more Omega 6, 6.4 times more Carbohydrate, 8.2 times more Sugars, 4 times more Fiber and 3 times more Protein than Raw Carrots.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.