Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cooked Frozen Carrots	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	12.8% 370kcal	177% 5140kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	253% 81g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	434% 73.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	491% 638g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	299% 217g	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	3.86% 2.8g	4.14% 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	% 3.6g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 210g	g per day for Men 19-50 years
Fiber	87% 33g	34.2% 13g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	205% 32.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	54.6% 0.71mg	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	27.5% 110μg	203% 810μg	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	25.6% 23mg	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	67.3% 10mg	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	100% 0.9mg	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	66.3% 5.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	171% 3.93mg	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	44.3% 310mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.4% 903g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cookies, shortbread, commercially prepared, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Cookies, shortbread, commercially prepared, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Cookies, shortbread, commercially prepared, plain:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, more Vitamin C and 1.2 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• While 1 kg of Cookies, shortbread, commercially prepared, plain contains 11.8 times more Vitamin B1, 8.5 times more Vitamin B2, 7.9 times more Vitamin B3, 1.8 times more Vitamin B5, 7.4 times more Vitamin B9 and 2.4 times more Vitamin E than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Cookies, shortbread, commercially prepared, plain:

• 1 kilogram of Cooked Frozen Carrots has 2.7 times more Calcium, 2.2 times more Potassium and 25.1 times more Water than Cookies, shortbread, commercially prepared, plain.
• While 1 kg of Cookies, shortbread, commercially prepared, plain contains 5.6 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 10.3 times more Selenium, 6 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cookies, shortbread, commercially prepared, plain contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 2.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While 1 kg of Cookies, shortbread, commercially prepared, plain contains 13.9 times more Energy, 38.6 times more Fat, 67.5 times more Saturated Fat, 20.9 times more Omega 3, 25.5 times more Omega 6, 8.3 times more Carbohydrate, 5.3 times more Sugars and 9.3 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein