Comparing Nutrients in 14 ounces Cookies, oatmeal, commercially prepared, regular VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Carrots	Recommended Dietary Allowance
Energy	61.6% 1786kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	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	210% 273g	29.2% 38g	130g per day for Men 19-50 years
Sugars	135% 98g	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	29.2% 11g	29.2% 11g	38g per day for Men 19-50 years
Protein	44% 24.6g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Carrots	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	58.5% 234μg	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	2.2% 2mg	26% 23.4mg	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	6.88% 1.03mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Carrots	Recommended Dietary Allowance
Calcium	14.7% 147mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	128% 10.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	78.2% 548mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	70.7% 39μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, oatmeal, commercially prepared, regular vs Carrots:

• Cookies, oatmeal, commercially prepared, regular have 4 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 167 times more Vitamin A, 2.1 times more Vitamin B6, 11.8 times more Vitamin C, 2.5 times more Vitamin E and 1.7 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, oatmeal, commercially prepared, regular vs Carrots:

• Cookies, oatmeal, commercially prepared, regular have 3 times more Copper, 8.6 times more Iron, 2.8 times more Magnesium, 5.9 times more Manganese, 3.9 times more Phosphorus, 98 times more Selenium, 7.5 times more Sodium and 3.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.3 times more Potassium and 15.5 times more Water than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Raw Carrots have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, commercially prepared, regular have 11 times more Energy, 75.4 times more Fat, 141.2 times more Saturated Fat, 64.5 times more Omega 3, 24.1 times more Omega 6, 7.2 times more Carbohydrate, 5.2 times more Sugars and 6.7 times more Protein than Raw Carrots.
• Both Cookies, oatmeal, commercially prepared, regular and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Cookies, oatmeal, commercially prepared, regular as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.