Comparing Nutrients in 14 ounces Cookies, gluten-free, lemon wafer VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	70.5% 2044kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	232% 168g	13.5% 9.76g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	NA	g per day for Men 19-50 years
Fiber	0% 0g	19% 7.14g	38g per day for Men 19-50 years
Protein	0% 0g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	0% 0μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	8.8% 7.94mg	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	82.6% 12.4mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	45.4% 0.41mg	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	8.93% 0.71mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	77.7% 1.8mg	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	22% 155mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, lemon wafer vs Canned Carrots with Liquids and Salt:

• Cookies, gluten-free, lemon wafer have 2.4 times more Vitamin B1, 2.7 times more Vitamin B2 and 4.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 14 ounces for Cookies, gluten-free, lemon wafer vs Canned Carrots with Liquids and Salt:

• Cookies, gluten-free, lemon wafer have 2 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Calcium, more Copper, 2.9 times more Iron, 3 times more Magnesium, 23.7 times more Manganese, 4.8 times more Potassium, 2.2 times more Sodium, 9.7 times more Zinc and 83 times more Water than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, lemon wafer have 22.4 times more Energy, 172.7 times more Fat, 420 times more Saturated Fat, 12.3 times more Omega 3, 45.7 times more Omega 6, 13.9 times more Carbohydrate and 17.2 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.