Comparing Nutrients in 1 kilogram Carrots VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Carrots	Cookies, fig bars	Recommended Dietary Allowance
Energy	14% 410kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	545% 709g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	639% 464g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	121% 46g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	928% 8350μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.6% 59mg	3.33% 3mg	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	44% 6.6mg	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cookies, fig bars	Recommended Dietary Allowance
Calcium	33% 330mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	149% 3.43mg	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	50% 350mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24% 883g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cookies, fig bars:

• Raw Carrots have 92.8 times more Vitamin A, 1.8 times more Vitamin B6, 19.7 times more Vitamin C and 2.3 times more Vitamin K than Cookies, fig bars.
• While Cookies, fig bars contain 2.4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Cookies, fig bars have similar amounts of Vitamin E per 1 kg.
• Both Raw Carrots as well as Cookies, fig bars have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cookies, fig bars:

• Raw Carrots have 1.5 times more Potassium and 5.4 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 1.9 times more Calcium, 3.3 times more Copper, 9.7 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 33 times more Selenium, 5.1 times more Sodium and 1.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, fig bars contain 8.5 times more Energy, 30.4 times more Fat, 35.1 times more Saturated Fat, 91 times more Omega 3, 25.8 times more Omega 6, 7.4 times more Carbohydrate, 9.8 times more Sugars, 1.6 times more Fiber and 4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.