Comparing Nutrients in 1 kilogram Cookies, chocolate sandwich, with extra creme filling VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	171% 4970kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	525% 682g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	634% 460g	34% 24.6g	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	4.97% 3.6g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 445g	NA	g per day for Men 19-50 years
Fiber	71% 27g	47.4% 18g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	86% 1.12mg	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	115% 460μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.2% 20mg	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	126% 19mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	16% 160mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	114% 1.03mg	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	975% 78mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	196% 4.5mg	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	99% 690mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate sandwich, with extra creme filling vs Canned Carrots with Liquids and Salt:

• Cookies, chocolate sandwich, with extra creme filling have 6.1 times more Vitamin B1, 4.4 times more Vitamin B2, 4.6 times more Vitamin B3, 5.8 times more Vitamin B9 and 2.6 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin B6, more Vitamin C and 1.6 times more Vitamin K than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate sandwich, with extra creme filling vs Canned Carrots with Liquids and Salt:

• Cookies, chocolate sandwich, with extra creme filling have 3.3 times more Copper, 15 times more Iron, 4 times more Magnesium, 3.5 times more Phosphorus, 20.3 times more Selenium, 1.5 times more Sodium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Calcium, 1.3 times more Potassium and 56.4 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with extra creme filling have 21.6 times more Energy, 175.1 times more Fat, 218.2 times more Saturated Fat, 6.6 times more Omega 3, 43.2 times more Omega 6, 12.7 times more Carbohydrate, 18.7 times more Sugars, 1.5 times more Fiber and 7.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.