Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, regular, lower fat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled Carrots	Recommended Dietary Allowance
Energy	156% 4510kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	185% 179g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	186% 59.6g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	519% 675g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	453% 328g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	107% 59.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.63mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	118% 1.53mg	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	155% 620μg	35% 140μg	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	0% 0mg	40% 36mg	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	98% 14.7mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	403% 32.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	171% 3.94mg	67.4% 1.55mg	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	90% 630mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	279% 4180mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	2% 73.6g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, lower fat vs Boiled Carrots:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 4 times more Vitamin B1, 4.2 times more Vitamin B2, 3.1 times more Vitamin B3, 4.4 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.4 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin C and 3.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, regular, lower fat vs Boiled Carrots:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 12 times more Copper, 9.5 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 8.6 times more Selenium, 7.2 times more Sodium and 3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, 1.8 times more Potassium and 12.3 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 12.9 times more Energy, 99.5 times more Fat, 198.7 times more Saturated Fat, 330 times more Omega 3, 61 times more Omega 6, 8.2 times more Carbohydrate, 9.5 times more Sugars and 7.9 times more Protein than Boiled and Drained Carrots.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.