Comparing Nutrients in 14 ounces Cookies, fig bars VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Energy	47.6% 1381kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.3g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	24% 31.4g	130g per day for Men 19-50 years
Sugars	254% 184g	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	1.7% 1.23g	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	% 16g	g per day for Men 19-50 years
Fiber	48% 18.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	29% 0.38mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	11% 9.92mg	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	17% 2.58mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Calcium	25.4% 254mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	144% 11.5mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	29.5% 0.68mg	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	35% 246mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, fig bars vs Frozen Carrots:

• Cookies, fig bars have 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin B12 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 78.9 times more Vitamin A, 1.3 times more Vitamin B6, 8.3 times more Vitamin C and 3 times more Vitamin K than Cookies, fig bars.
• Both Cookies, fig bars and Frozen Carrots, Unprepared have similar amounts of Vitamin E per 14 oz.
• Both Cookies, fig bars as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, fig bars vs Frozen Carrots:

• Cookies, fig bars have 1.8 times more Calcium, 2 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Selenium and 5.1 times more Sodium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 5.5 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Frozen Carrots, Unprepared have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, fig bars have 9.7 times more Energy, 15.9 times more Fat, 23.9 times more Saturated Fat, 10.7 times more Omega 3, 10.5 times more Omega 6, 9 times more Carbohydrate, 9.7 times more Sugars, 1.4 times more Fiber and 4.7 times more Protein than Frozen Carrots, Unprepared.
• Both Cookies, fig bars as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.