Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	7.93% 230kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	163% 52.3g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	276% 4.4g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	411% 70g	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	428% 556g	130g per day for Men 19-50 years
Sugars	34% 24.6g	433% 314g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	681% 6130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	35.4% 0.46mg	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	95% 380μg	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	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	31% 310mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	152% 1.37mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	358% 8.24mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	25% 930g	5.97% 221g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, oatmeal sandwich, with creme filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• While 1 kg of Cookies, oatmeal sandwich, with creme filling contains 12.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B5, 4.8 times more Vitamin B9 and 3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cookies, oatmeal sandwich, with creme filling:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Calcium, 1.3 times more Potassium and 4.2 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 1 kg of Cookies, oatmeal sandwich, with creme filling contains 1.3 times more Copper, 3.6 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 4.7 times more Phosphorus, 17 times more Selenium, 2.1 times more Sodium and 2.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal sandwich, with creme filling contains 17.3 times more Energy, 130.6 times more Fat, 209 times more Saturated Fat, 55.1 times more Omega 3, 124.8 times more Omega 6, 10.4 times more Carbohydrate, 12.7 times more Sugars, 1.4 times more Fiber and 4.5 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