Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	3.6% 104kcal	80.4% 2331kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	260% 4.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	197% 33.4g	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	223% 289g	130g per day for Men 19-50 years
Sugars	15.4% 11g	135% 98g	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	1.88% 1.36g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 95g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	24.8% 0.32mg	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	92% 367μg	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	10% 9.07mg	0% 0mg	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	14% 141mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	45.4% 0.41mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	77.5% 1.8mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Cookies, shortbread, commercially prepared, plain:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 18.6 times more Vitamin B1, 11.6 times more Vitamin B2, 7.8 times more Vitamin B3, 2.3 times more Vitamin B5, 10.1 times more Vitamin B9 and 3.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cookies, shortbread, commercially prepared, plain have similar amounts of Vitamin K per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Cookies, shortbread, commercially prepared, plain:

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Calcium, 2 times more Potassium and 25.8 times more Water than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 5.7 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 15.5 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cookies, shortbread, commercially prepared, plain have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 22.3 times more Energy, 187.3 times more Fat, 324.2 times more Saturated Fat, 114.8 times more Omega 3, 131.7 times more Omega 6, 11.9 times more Carbohydrate, 8.8 times more Sugars and 9.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.