Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	3.6% 104kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	244% 78g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	233% 303g	130g per day for Men 19-50 years
Sugars	15.4% 11g	233% 169g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	309% 2781μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	22.3% 0.29mg	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	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	14% 141mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	98% 0.88mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	92% 2.1mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, graham crackers, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 1 pound of Canned Carrots with Liquids and Salt has 306.5 times more Vitamin A, 1.8 times more Vitamin B6, 20 times more Vitamin C and 1.5 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 14.2 times more Vitamin B1, 5.6 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.3 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Canned Carrots with Liquids and Salt has 1.5 times more Zinc and 46.5 times more Water than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 1.5 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 4.4 times more Phosphorus, 1.5 times more Potassium and 27.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, graham crackers, chocolate-coated contain similar levels of Manganese and Sodium per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 pound of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, graham crackers, chocolate-coated contains 21.7 times more Energy, 184.3 times more Fat, 688 times more Saturated Fat, 6.6 times more Omega 3, 80.5 times more Omega 6, 12.4 times more Carbohydrate, 15.2 times more Sugars and 6.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein