Comparing Nutrients in 14 ounces Cookies, brownies, dry mix, regular VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Boiled Carrots	Recommended Dietary Allowance
Energy	59.4% 1723kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	31.2% 10g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	28.3% 16g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	46.7% 0.61mg	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	34.7% 139μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, regular	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	26.7% 0.62mg	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	46.5% 325mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	80% 1203mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, brownies, dry mix, regular vs Boiled Carrots:

• Cookies, brownies, dry mix, regular have 2.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.5 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 12 times more Vitamin C than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cookies, brownies, dry mix, regular vs Boiled Carrots:

• Cookies, brownies, dry mix, regular have 16.2 times more Copper, 5.9 times more Iron, 4 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3.7 times more Selenium, 5.2 times more Sodium and 3.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Calcium and 32.2 times more Water than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Boiled and Drained Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, brownies, dry mix, regular have 12.4 times more Energy, 82.8 times more Fat, 84 times more Saturated Fat, 771 times more Omega 3, 63.8 times more Omega 6, 9.3 times more Carbohydrate and 5.3 times more Protein than Boiled and Drained Carrots.
• Both Cookies, brownies, dry mix, regular as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.