Comparing Nutrients in 1 kilogram Carrots VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Carrots	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	14% 410kcal	140% 4060kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	165% 53g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	91% 15.5g	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	543% 705g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	292% 212g	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	92% 35g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	379% 4.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	241% 38.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	57% 0.74mg	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	295% 1180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.6% 59mg	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	44% 6.6mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	33% 330mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	112% 1mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	NA	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	276% 1930mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	435% 239μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	24% 883g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cookies, Marie biscuit:

• Raw Carrots have 835 times more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 3.5 times more Vitamin K than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 8.2 times more Vitamin B1, 8.5 times more Vitamin B2, 3.9 times more Vitamin B3, 6.2 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots as well as Cookies, Marie biscuit have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cookies, Marie biscuit:

• Raw Carrots have more Calcium, more Iron and 9 times more Water than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 2.2 times more Copper, 2.3 times more Magnesium, 5.5 times more Phosphorus, 239 times more Selenium, 5.4 times more Sodium and 2.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cookies, Marie biscuit have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, Marie biscuit contain 9.9 times more Energy, 44.1 times more Fat, 165.3 times more Saturated Fat, 59 times more Omega 3, 15.5 times more Omega 6, 7.4 times more Carbohydrate, 4.5 times more Sugars, 1.3 times more Fiber and 7.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.