Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Canned Carrots with Salt	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	8.62% 250kcal	140% 4060kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	165% 53g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	543% 705g	130g per day for Men 19-50 years
Sugars	34.2% 25g	292% 212g	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	39.5% 15g	92% 35g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	620% 5580μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	379% 4.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	241% 38.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	57% 0.74mg	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	22.5% 90μg	295% 1180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	0% 0mg	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	49.3% 7.4mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	25% 250mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	112% 1mg	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	80% 6.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	NA	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	34.3% 240mg	276% 1930mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	435% 239μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	25% 930g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Cookies, Marie biscuit:

• Drained Canned Carrots with Salt have 558 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 1.6 times more Vitamin E and 2.6 times more Vitamin K than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 30.1 times more Vitamin B1, 16.4 times more Vitamin B2, 7 times more Vitamin B3, 13.1 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cookies, Marie biscuit have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Cookies, Marie biscuit:

• Drained Canned Carrots with Salt have more Calcium, more Iron and 9.5 times more Water than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 3.5 times more Magnesium, 8 times more Phosphorus, 1.7 times more Potassium, 59.8 times more Selenium, 1.5 times more Sodium and 2.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Cookies, Marie biscuit have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, Marie biscuit contain 16.2 times more Energy, 55.7 times more Fat, 147 times more Saturated Fat, 10.7 times more Omega 3, 19.6 times more Omega 6, 12.7 times more Carbohydrate, 8.5 times more Sugars, 2.3 times more Fiber and 11 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.