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Comparing Nutrients in 14 ounces Cookies, fig barsVS Canned Carrots with Salt

Macros Ratio

Protein Fat Carbs

Cookies, fig bars
4%
18%
78%
Canned Carrots with Salt
10%
6%
84%
14 oz ▼

Macro Nutrients

47.6%1381kcal
Energy
3.42%99kcal
1381 kcalvs99 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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30%29g
Fat
0.78%0.75g
29 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14%4.46g
Saturated Fat
0.45%0.14g
4.46 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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45%0.72g
Omega 3
2.73%0.044g
0.72 gvs0.044 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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60.3%10.3g
Omega 6
1.84%0.31g
10.3 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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216%281g
Carbohydrate
17%22g
281 gvs22 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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254%184g
Sugars
13.6%9.84g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
184 gvs9.84 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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48%18.3g
Fiber
15.7%5.95g
18.3 gvs5.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26.2%14.7g
Protein
4.54%2.54g
14.7 gvs2.54 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.97%35.7μg
Vitamin A
246%2215μg
RAE, retinol activity equivalents
35.7 μgvs2215 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.3%0.63mg
Vitamin B1
5.95%0.071mg
Thiamine
0.63 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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66.3%0.86mg
Vitamin B2
9.16%0.12mg
Riboflavin
0.86 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.5%7.44mg
Vitamin B3
13.7%2.2mg
Niacin, nicotinic acid, niacinamide
7.44 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29%1.44mg
Vitamin B5
10.7%0.54mg
Pantothenic acid
1.44 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23%0.3mg
Vitamin B6
34%0.44mg
Pyridoxine
0.3 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.7%139μg
Vitamin B9
8.93%35.7μg
Folates and Folic Acid
139 μgvs35.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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15%0.36μg
Vitamin B12
0%0μg
Cobalamin
0.36 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.32%1.2mg
Vitamin C
12%10.7mg
Ascorbic acid
1.2 mgvs10.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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17%2.58mg
Vitamin E
19.6%2.94mg
Tocopherols and Tocotrienols
2.58 mgvs2.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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19%23μg
Vitamin K
32.4%39μg
Phytomenadione or phylloquinone
23 μgvs39 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

25.4%254mg
Calcium
9.92%99mg
254 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65%0.58mg
Copper
46%0.41mg
0.58 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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144%11.5mg
Iron
31.8%2.54mg
11.5 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.5%107mg
Magnesium
7.56%31.8mg
107 mgvs31.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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59%1.36mg
Manganese
77.7%1.8mg
1.36 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%246mg
Phosphorus
13.6%95mg
246 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%822mg
Potassium
21%710mg
822 mgvs710 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24%13μg
Selenium
2.9%1.6μg
13 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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93%1389mg
Sodium
64%960mg
1389 mgvs960 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.55mg
Zinc
9.4%1.03mg
1.55 mgvs1.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.77%65.5g
Water
9.97%369g
65.5 gvs369 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cookies, fig bars vs Canned Carrots with Salt:
Comparing minerals per 14 ounces for Cookies, fig bars vs Canned Carrots with Salt:
Comparison of macro-nutrients per 14 ounces:



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