Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	7.93% 230kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	63% 20g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	250% 42.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	618% 804g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	47.4% 18g	111% 42g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	6.15% 0.08mg	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	20% 80μg	120% 480μg	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	22.2% 20mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	31% 310mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	29% 0.26mg	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	65% 5.2mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	87.4% 2mg	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	28.6% 200mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	99% 3350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 930g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cookies, brownies, dry mix, sugar free:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.5 times more Vitamin B5, 14 times more Vitamin B6 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 7.3 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B3 and 6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cookies, brownies, dry mix, sugar free:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Calcium, 4 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 2.9 times more Sodium, 2.1 times more Zinc and 26.6 times more Water than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 2.9 times more Iron, 2.9 times more Phosphorus, 1.9 times more Potassium and 5 times more Selenium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, brownies, dry mix, sugar free contain 18.5 times more Energy, 89.3 times more Fat, 80.7 times more Saturated Fat, 39.4 times more Omega 3, 75.9 times more Omega 6, 15 times more Carbohydrate, 2.3 times more Fiber and 5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.