Comparing Nutrients in 1 pound Boiled Carrots VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Boiled Carrots	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	5.47% 159kcal	74.8% 2168kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	229% 298g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	222% 161g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	48.5% 0.63mg	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	16% 63.5μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	0.5% 0.45mg	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	31% 4.67mg	56.5% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	13.6% 136mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	119% 1.08mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	180% 4.14mg	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	19.4% 136mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	111% 1669mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	11% 409g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cookies, peanut butter sandwich, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cookies, peanut butter sandwich, regular:

• 1 pound of Boiled Carrots has 852 times more Vitamin A, 36 times more Vitamin C and 3.5 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• While 1 lb of Cookies, peanut butter sandwich, regular contains 4.9 times more Vitamin B1, 6 times more Vitamin B2, 5.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4.4 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Carrots have insufficient amounts of Vitamin B12
• 1 pound of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Cookies, peanut butter sandwich, regular:

• 1 pound of Boiled Carrots has 1.2 times more Potassium and 32.2 times more Water than Cookies, peanut butter sandwich, regular.
• While 1 lb of Cookies, peanut butter sandwich, regular contains 1.8 times more Calcium, 13.9 times more Copper, 7.6 times more Iron, 4.9 times more Magnesium, 5.9 times more Manganese, 6.3 times more Phosphorus, 11 times more Selenium, 6.3 times more Sodium and 5.3 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.6 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 1 lb of Cookies, peanut butter sandwich, regular contains 13.7 times more Energy, 117.2 times more Fat, 166.5 times more Saturated Fat, 107 times more Omega 3, 42.4 times more Omega 6, 8 times more Carbohydrate, 10.3 times more Sugars and 11.6 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein