Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Cookies, sugar wafers with creme filling, regular

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Cookies, sugar wafers with creme filling, regular: 100g

Cookies, sugar wafers with creme filling, regular have 13.6 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is very high in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Cookies, sugar wafers with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Cooked Frozen Carrots	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	37% 12g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	5.73% 0.092g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	54% 70.4g	130g per day for Men 19-50 years
Sugars	76% 55g	59% 42.8g	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	5.2% 3.8g	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	% 4.86g	% 0g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 40.4g	g per day for Men 19-50 years
Fiber	117% 44.6g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	14% 7.84g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	7.87% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	3.3% 0.043mg	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	37% 149μg	19% 76.7μg	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	34.5% 31mg	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	91% 13.6mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	47.3% 473mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	7.3% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	89.5% 7.16mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	18.2% 0.42mg	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	60% 419mg	10.2% 71.7mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	3.43% 117mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	6.84% 103mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	33% 1221g	0.045% 1.65g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Cookies, Sugar Wafers With Creme Filling, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Cookies, sugar wafers with creme filling, regular?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Cookies, sugar wafers with creme filling, regular:

• 500 calories of Cooked Frozen Carrots have more Vitamin A, 11 times more Vitamin B1, 4.2 times more Vitamin B2, 2.6 times more Vitamin B3, 6 times more Vitamin B5, 26.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 5.5 times more Vitamin E and 87.9 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• 500 calories of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Cookies, sugar wafers with creme filling, regular:

• 500 calories of Cooked Frozen Carrots have 17.6 times more Calcium, 16.9 times more Copper, 1.9 times more Iron, 9.3 times more Magnesium, 5.4 times more Manganese, 5.8 times more Phosphorus, 22.3 times more Potassium, 2.2 times more Selenium, 7.8 times more Sodium, 11 times more Zinc and 738.2 times more Water than Cookies, sugar wafers with creme filling, regular.
• 500 calories of Cookies, sugar wafers with creme filling, regular lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 6.5 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Sugars, 28 times more Fiber and 2 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 500 kcal of Cookies, sugar wafers with creme filling, regular contain 2.5 times more Fat and 7.3 times more Saturated Fat than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, sugar wafers with creme filling, regular provide inadequate amounts of Omega 3, Fiber and Protein