Comparing Nutrients in 300 calories Cookies, chocolate sandwich, with creme filling, regular VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Cookies, chocolate sandwich, with creme filling, regular: 64.7g
• Canned Carrots with Liquids and Salt: 1304g

Cookies, chocolate sandwich, with creme filling, regular have 20.2 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cookies, chocolate sandwich, with creme filling, regular or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	54% 70g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	44.3% 32g	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	0.62% 0.45g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	NA	g per day for Men 19-50 years
Fiber	4.93% 1.88g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	6% 3.37g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.14% 0.015mg	112% 1.46mg	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	9.86% 39.4μg	26% 104μg	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% 26mg	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	10.6% 1.6mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	149% 1.34mg	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	98% 7.85mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.24% 30.4mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	255% 5.87mg	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	8.6% 60mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.36μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	4.35% 0.48mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate sandwich, with creme filling, regular vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 12366.6 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 10.3 times more Vitamin B5, 98.2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 7.2 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate sandwich, with creme filling, regular vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 29.8 times more Calcium, 6.2 times more Copper, 3.9 times more Magnesium, 13 times more Manganese, 4.3 times more Phosphorus, 14.9 times more Potassium, 1.6 times more Selenium, 12.5 times more Sodium, 7.9 times more Zinc and 603.2 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate sandwich, with creme filling, regular have 6.8 times more Fat, 11.2 times more Saturated Fat, 1.8 times more Omega 3 and 2.9 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Carbohydrate, 12.5 times more Fiber and 2.2 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Sugars per 300 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.