Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, fig bars	Recommended Dietary Allowance
Energy	3.6% 104kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	247% 322g	130g per day for Men 19-50 years
Sugars	15.4% 11g	290% 210g	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	21.5% 8.16g	55% 21g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	309% 2781μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	26% 0.34mg	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	9.07% 36.3μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	1.5% 1.36mg	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	22% 3.3mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	22% 26.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, fig bars	Recommended Dietary Allowance
Calcium	14% 141mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	74% 0.67mg	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	29.5% 2.36mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	67.6% 1.56mg	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	13% 91mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.4% 422g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, fig bars per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Cookies, fig bars:

• 1 pound of Canned Carrots with Liquids and Salt has 68.1 times more Vitamin A, 1.5 times more Vitamin B6, 6.7 times more Vitamin C and 1.7 times more Vitamin K than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 8.3 times more Vitamin B1, 8 times more Vitamin B2, 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 4.4 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, fig bars provide similar amounts of Vitamin E per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, fig bars have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Cookies, fig bars:

• 1 pound of Canned Carrots with Liquids and Salt has 1.3 times more Manganese and 5.6 times more Water than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 2.1 times more Calcium, 1.4 times more Copper, 5.6 times more Iron, 3 times more Magnesium, 3.1 times more Phosphorus, 8.3 times more Selenium, 1.5 times more Sodium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, fig bars contain similar levels of Potassium per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, fig bars contains 15.1 times more Energy, 52.1 times more Fat, 44.9 times more Saturated Fat, 22.8 times more Omega 3, 46.1 times more Omega 6, 13.2 times more Carbohydrate, 18.8 times more Sugars, 2.6 times more Fiber and 6.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein