Comparing Nutrients in 14 ounces Cookies, molasses VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cookies, molasses	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	59% 1707kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 51g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	40% 12.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	17% 22g	130g per day for Men 19-50 years
Sugars	96% 70g	13.6% 9.84g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	88.3% 353μg	8.93% 35.7μg	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	0% 0mg	12% 10.7mg	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	2.9% 0.44mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	29.4% 294mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	164% 1.5mg	46% 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	319% 25.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	54% 377mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	121% 1822mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, molasses vs Canned Carrots with Salt:

• Cookies, molasses have 19.7 times more Vitamin B1, 8.8 times more Vitamin B2, 5.5 times more Vitamin B3, 3 times more Vitamin B5 and 9.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C, 6.7 times more Vitamin E and 1.8 times more Vitamin K than Cookies, molasses.
• Both Cookies, molasses and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Cookies, molasses as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, molasses vs Canned Carrots with Salt:

• Cookies, molasses have 3 times more Calcium, 3.6 times more Copper, 10 times more Iron, 6.5 times more Magnesium, 2.8 times more Manganese, 4 times more Phosphorus, 1.9 times more Potassium, 14 times more Selenium, 1.9 times more Sodium and 1.7 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 16 times more Water than Cookies, molasses.

Comparison of macro-nutrients per 14 ounces:

• Cookies, molasses have 17.2 times more Energy, 67.4 times more Fat, 89.2 times more Saturated Fat, 8 times more Omega 3, 20.8 times more Omega 6, 13.3 times more Carbohydrate, 7.1 times more Sugars and 8.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Fiber than Cookies, molasses.
• Both Cookies, molasses as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.