Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	165% 4780kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	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	505% 656g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	489% 354g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	47.4% 18g	38g per day for Men 19-50 years
Protein	157% 88g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	153% 610μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	125% 18.7mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	53% 530mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	325% 26mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	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	269% 1880mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, peanut butter sandwich, regular vs Canned Carrots with Liquids and Salt:

• Cookies, peanut butter sandwich, regular have 17.1 times more Vitamin B1, 9.7 times more Vitamin B2, 8.9 times more Vitamin B3, 6.6 times more Vitamin B5, 1.2 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 20 times more Vitamin C and 2.5 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Canned Carrots with Liquids and Salt:

• Cookies, peanut butter sandwich, regular have 1.7 times more Calcium, 2.3 times more Copper, 5 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 9.4 times more Phosphorus, 19.3 times more Selenium, 1.5 times more Sodium and 3.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 33.2 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, peanut butter sandwich, regular have 20.8 times more Energy, 150.7 times more Fat, 199.8 times more Saturated Fat, 13.4 times more Omega 3, 65.9 times more Omega 6, 12.2 times more Carbohydrate, 14.4 times more Sugars and 15.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cookies, peanut butter sandwich, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 kg.
• Both Cookies, peanut butter sandwich, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.