Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	7.93% 230kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	234% 74.8g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	132% 22.5g	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	514% 668g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	29.6% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	43% 0.56mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	31% 310mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	236% 2.12mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	195% 4.5mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	210% 3150mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	25% 930g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 3.1 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.6 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.2 times more Calcium, 1.3 times more Potassium and 22.7 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 2.1 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 5.4 times more Phosphorus, 1.3 times more Sodium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 20.9 times more Energy, 161.4 times more Fat, 299 times more Saturated Fat, 15.3 times more Omega 3, 40.1 times more Omega 6, 12.4 times more Carbohydrate, 1.4 times more Fiber and 9.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein