Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	7.93% 230kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	372% 119g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	150% 25.5g	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	543% 706g	130g per day for Men 19-50 years
Sugars	34% 24.6g	592% 430g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 406g	g per day for Men 19-50 years
Fiber	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, sugar wafers with creme filling, regular	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	33% 0.43mg	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	193% 770μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	31% 310mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	183% 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	103% 720mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25% 930g	0.45% 16.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Cookies, sugar wafers with creme filling, regular:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.9 times more Vitamin B1, 4.4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.8 times more Vitamin B5, 9.6 times more Vitamin B9 and 3.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Cookies, sugar wafers with creme filling, regular:

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Copper, 1.5 times more Potassium, 2.3 times more Sodium and 56 times more Water than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 7.2 times more Iron, 1.8 times more Magnesium, 3.6 times more Phosphorus, 9.3 times more Selenium and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cookies, sugar wafers with creme filling, regular have similar amounts of Calcium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, sugar wafers with creme filling, regular contain 21.8 times more Energy, 166 times more Fat, 476 times more Saturated Fat, 11.5 times more Omega 3, 45.6 times more Omega 6, 13.2 times more Carbohydrate, 17.5 times more Sugars and 6.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cookies, sugar wafers with creme filling, regular have similar amounts of Fiber per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.