Comparing Nutrients in 500 calories Boiled Carrots VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 500 calories

• Boiled Carrots: 1429g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g

Cookies, gluten-free, chocolate sandwich, with creme filling have 13.5 times more energy per unit of mass than Boiled and Drained Carrots, which is very high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Boiled Carrots	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	68% 49.3g	71.3% 51.7g	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	7.1% 5.14g	0% 0g	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	% 5.7g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 50.2g	g per day for Men 19-50 years
Fiber	113% 43g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	19.4% 11g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	0% 0mg	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	50% 200μg	0% 0μg	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	57% 51.4mg	0% 0mg	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	98% 14.7mg	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	43% 429mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	23.6% 0.54mg	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	61.2% 429mg	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	35% 1288g	0.081% 3g	3700g per day for Men 19-50 years

Boiled Carrots VS Cookies, Gluten-free, Chocolate Sandwich, With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cookies, gluten-free, chocolate sandwich, with creme filling?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 500 calories of Boiled Carrots have more Vitamin A, 17.9 times more Vitamin B1, 7.8 times more Vitamin B2, 22.4 times more Vitamin B3, 20.9 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 7.2 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Carrots as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 500 calories of Boiled Carrots have 21.4 times more Calcium, 1.6 times more Iron, 3.4 times more Magnesium, 4.1 times more Manganese, 5.8 times more Phosphorus, 20.3 times more Potassium, more Selenium, 2.9 times more Sodium, 4.1 times more Zinc and 430 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Boiled Carrots and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Copper per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.5 times more Carbohydrate, 16.3 times more Fiber and 4.7 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, chocolate sandwich, with creme filling contain 7.3 times more Fat, 19.5 times more Saturated Fat and 1.5 times more Omega 6 than Boiled and Drained Carrots.
• Both Boiled Carrots and Cookies, gluten-free, chocolate sandwich, with creme filling offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 6
• 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Carrots as well as Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Omega 3 in 500 calories.