Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, regular VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	65.4% 1897kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	194% 141g	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	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	20% 7.54g	19% 7.14g	38g per day for Men 19-50 years
Protein	62.4% 35g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	60.5% 242μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	8.8% 7.94mg	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	49.5% 7.42mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	21% 210mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	129% 10.3mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	107% 746mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, peanut butter sandwich, regular vs Canned Carrots with Liquids and Salt:

• Cookies, peanut butter sandwich, regular have 17.1 times more Vitamin B1, 9.7 times more Vitamin B2, 8.9 times more Vitamin B3, 6.6 times more Vitamin B5, 1.2 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 20 times more Vitamin C and 2.5 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, peanut butter sandwich, regular vs Canned Carrots with Liquids and Salt:

• Cookies, peanut butter sandwich, regular have 1.7 times more Calcium, 2.3 times more Copper, 5 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 9.4 times more Phosphorus, 19.3 times more Selenium, 1.5 times more Sodium and 3.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 33.2 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, peanut butter sandwich, regular have 20.8 times more Energy, 150.7 times more Fat, 199.8 times more Saturated Fat, 13.4 times more Omega 3, 65.9 times more Omega 6, 12.2 times more Carbohydrate, 14.4 times more Sugars and 15.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cookies, peanut butter sandwich, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 14 oz.
• Both Cookies, peanut butter sandwich, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.