Comparing Nutrients in 1 kilogram Boiled Carrots VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Boiled Carrots	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	12% 350kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	305% 98g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	506% 658g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	512% 371g	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	4.97% 3.6g	87.3% 63.3g	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	% 4g	% 83.4g	g per day for Men 19-50 years
Sucrose	% 27g	% 221g	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	38.5% 0.5mg	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	35% 140μg	67.5% 270μg	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	40% 36mg	NA	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	68.7% 10.3mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	30% 300mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	184% 4.23mg	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	43% 300mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	184% 2760mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.67% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cookies, chocolate chip, commercially prepared, soft-type:

• Boiled and Drained Carrots have more Vitamin A, 3.1 times more Vitamin B6 and 5.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.1 times more Vitamin B1, 6.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cookies, chocolate chip, commercially prepared, soft-type:

• Boiled and Drained Carrots have 1.8 times more Calcium, 1.8 times more Potassium and 9.1 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 13.4 times more Copper, 12 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 4.4 times more Selenium, 4.8 times more Sodium and 2.7 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.7 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 12.7 times more Energy, 109.8 times more Fat, 325 times more Saturated Fat, 57 times more Omega 3, 19.8 times more Omega 6, 8 times more Carbohydrate, 10.8 times more Sugars, 17.6 times more Fructose and 4.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 1 kg.