Comparing Nutrients in 1 pound Cookies, oatmeal sandwich, with creme filling VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Boiled Carrots	Recommended Dietary Allowance
Energy	62.3% 1805kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	85.5% 83g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	125% 2g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	187% 31.7g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	196% 142g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	21% 12g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.2% 1.07mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	53.4% 0.69mg	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	43% 172μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67% 10mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	107% 8.53mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	30.6% 0.7mg	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	61% 426mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	151% 2268mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.7% 100g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, oatmeal sandwich, with creme filling vs Boiled Carrots:

• Cookies, oatmeal sandwich, with creme filling have 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B5, 2.7 times more Vitamin B9 and 2.1 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 3.3 times more Vitamin B6, more Vitamin C and 2.5 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, oatmeal sandwich, with creme filling vs Boiled Carrots:

• Cookies, oatmeal sandwich, with creme filling have 8.1 times more Copper, 5.5 times more Iron, 3.5 times more Magnesium, 5.3 times more Manganese, 3.1 times more Phosphorus, 9.7 times more Selenium, 8.6 times more Sodium and 3.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, 1.7 times more Potassium and 4.1 times more Water than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal sandwich, with creme filling have 11.4 times more Energy, 101.6 times more Fat, 174.2 times more Saturated Fat, 441 times more Omega 3, 80.4 times more Omega 6, 6.8 times more Carbohydrate, 9.1 times more Sugars and 3.4 times more Protein than Boiled and Drained Carrots.
• Both Cookies, oatmeal sandwich, with creme filling and Boiled and Drained Carrots have similar amounts of Fiber per 1 lb.
• Both Cookies, oatmeal sandwich, with creme filling as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.