Comparing Nutrients in 1 pound Cookies, sugar wafer, chocolate-covered VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	82.3% 2386kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	244% 78.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	324% 235g	15.4% 11g	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	40.6% 15.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	28% 15.6g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	39% 0.51mg	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	17% 68μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9.07mg	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	65.3% 9.8mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0% 0mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	52% 0.47mg	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	70.3% 5.62mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	76% 531mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	41.7% 626mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.21% 7.85g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, chocolate-covered vs Canned Carrots with Liquids and Salt:

• Cookies, sugar wafer, chocolate-covered have 4.9 times more Vitamin B1, 8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin B12 and 3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, sugar wafer, chocolate-covered vs Canned Carrots with Liquids and Salt:

• Cookies, sugar wafer, chocolate-covered have 2.6 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 5.9 times more Phosphorus, 1.8 times more Potassium, 13.5 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Calcium, 1.7 times more Sodium and 53.8 times more Water than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafer, chocolate-covered have 22.9 times more Energy, 197.1 times more Fat, 689.6 times more Saturated Fat, 36.1 times more Omega 3, 69.4 times more Omega 6, 12.3 times more Carbohydrate, 21 times more Sugars, 1.9 times more Fiber and 5.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cookies, sugar wafer, chocolate-covered as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.