Comparing Nutrients in 300 calories Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Boiled Carrots

Weight per 300 calories

• Sage Valley, Gluten Free Vanilla Sandwich Cookies: 60g
• Boiled Carrots: 857g

Sage Valley, Gluten Free Vanilla Sandwich Cookies have 14.3 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Sage Valley, Gluten Free Vanilla Sandwich Cookies or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43.2g	54% 70.5g	130g per day for Men 19-50 years
Sugars	36.4% 26.4g	40.8% 29.6g	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	0.42% 0.31g	4.26% 3.1g	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	% 0.29g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 25.8g	% 23g	g per day for Men 19-50 years
Fiber	1.6% 0.6g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	3.36% 1.9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	101% 1.3mg	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	NA	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.02% 10.2mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	4.14% 0.037mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	3.4% 0.27mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	2.43% 10.2mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	5.4% 0.12mg	57.8% 1.33mg	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	4.04% 28.3mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.5% 127mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.033% 1.24g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Boiled Carrots:

Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Boiled and Drained Carrots have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Boiled Carrots:

• Boiled and Drained Carrots contain 25.2 times more Calcium, 3.9 times more Copper, 10.8 times more Iron, 8.4 times more Magnesium, 10.7 times more Manganese, 9.1 times more Phosphorus, 23.3 times more Potassium, 3.9 times more Sodium, 9.8 times more Zinc and 624.1 times more Water than Sage Valley, Gluten Free Vanilla Sandwich Cookies.

Comparison of macro-nutrients per 300 calories:

• Sage Valley, Gluten Free Vanilla Sandwich Cookies have 8.6 times more Fat, 13.8 times more Saturated Fat, 56.3 times more Omega 3 and 2.4 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Carbohydrate, 10.1 times more Fructose, 42.8 times more Fiber and 3.5 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Boiled and Drained Carrots have similar amounts of Energy and Sugars per 300 kcal.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.