Comparing Nutrients in 1 pound Cookies, sugar wafer, with creme filling, sugar free VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Carrots	Recommended Dietary Allowance
Energy	83% 2409kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	60.3% 19.3g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	267% 45.4g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	0% 0g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	171% 65g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	29% 16g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	21.5% 86μg	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	0% 0mg	29.7% 26.8mg	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	93% 14mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	73% 5.85mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	28.2% 0.65mg	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	26% 181mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, with creme filling, sugar free vs Carrots:

• Cookies, sugar wafer, with creme filling, sugar free have 3.6 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B9 and 4.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.8 times more Vitamin B5, 15.3 times more Vitamin B6, more Vitamin C and 5.1 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, sugar wafer, with creme filling, sugar free vs Carrots:

• Cookies, sugar wafer, with creme filling, sugar free have 4.3 times more Iron, 1.8 times more Manganese and 63 times more Selenium than Raw Carrots.
• While Raw Carrots contain more Calcium, 1.7 times more Magnesium, 5.6 times more Potassium and 126.1 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Raw Carrots have similar amounts of Copper, Phosphorus, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafer, with creme filling, sugar free have 13 times more Energy, 119 times more Fat, 133 times more Saturated Fat, 371.5 times more Omega 3, 100.1 times more Omega 6, 6.9 times more Carbohydrate, 5.1 times more Fiber and 3.8 times more Protein than Raw Carrots.
• While Raw Carrots contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.