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

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Carrots	Recommended Dietary Allowance
Energy	59.4% 1723kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	31.2% 10g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	234% 304g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	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	NA	29.2% 11g	38g per day for Men 19-50 years
Protein	28.3% 16g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	368% 3314μg	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	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	34.7% 139μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, regular	Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	37.8% 159mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	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	46.5% 325mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	80% 1203mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.47% 350g	3700g per day for Men 19-50 years

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

• Cookies, brownies, dry mix, regular have 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 19.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular as well as Raw Carrots have insufficient amounts of Vitamin B12 in 14 oz.

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

• Cookies, brownies, dry mix, regular have 6.1 times more Copper, 6.6 times more Iron, 3.3 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 26 times more Selenium, 4.4 times more Sodium and 2.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.5 times more Potassium and 31.5 times more Water than Cookies, brownies, dry mix, regular.

Comparison of macro-nutrients per 14 ounces:

• Cookies, brownies, dry mix, regular have 10.6 times more Energy, 62.1 times more Fat, 78.7 times more Saturated Fat, 385.5 times more Omega 3, 55.5 times more Omega 6, 8 times more Carbohydrate and 4.3 times more Protein than Raw Carrots.
• Both Cookies, brownies, dry mix, regular as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.