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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Carrots	Recommended Dietary Allowance
Energy	156% 4510kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	185% 179g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	206% 3.3g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	519% 675g	73.7% 96g	130g per day for Men 19-50 years
Sugars	453% 328g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	107% 59.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	171% 3.94mg	62% 1.43mg	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	90% 630mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	279% 4180mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2% 73.6g	24% 883g	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 Carrots:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 4 times more Vitamin B1, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.7 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin C and 3.2 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 Raw 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 Carrots:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 4.5 times more Copper, 10.7 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 60 times more Selenium, 6.1 times more Sodium and 2.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Calcium, 2.4 times more Potassium and 12 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 11 times more Energy, 74.6 times more Fat, 186.3 times more Saturated Fat, 165 times more Omega 3, 53.1 times more Omega 6, 7 times more Carbohydrate, 6.9 times more Sugars and 6.4 times more Protein than Raw Carrots.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.