Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cookies, brownies, commercially prepared, reduced fat, with added fiber: 145g
• Canned Carrots with Liquids and Salt: 2174g

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 15 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	34.8% 0.56g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.2g	89.8% 117g	130g per day for Men 19-50 years
Sugars	77.4% 56g	73.8% 53.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	103% 39g	38g per day for Men 19-50 years
Protein	7.17% 4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.028mg	187% 2.43mg	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	15.2% 61μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.5mg	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	5.7% 0.86mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.66% 11.6μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0% 0mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	249% 2.24mg	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	36% 2.9mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.8mg	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	12.2% 85.5mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.97% 36g	54.6% 2022g	3700g per day for Men 19-50 years

Cookies, Brownies, Commercially Prepared, Reduced Fat, With Added Fiber VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Canned Carrots with Liquids and Salt:

• 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 88.4 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 18.6 times more Vitamin E and 18.4 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Canned Carrots with Liquids and Salt:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 2.2 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Calcium, 8.7 times more Copper, 3.9 times more Iron, 4.4 times more Magnesium, 5.1 times more Phosphorus, 18.1 times more Potassium, 12.4 times more Sodium, 9.5 times more Zinc and 56.2 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 4.6 times more Fat, 7.4 times more Saturated Fat, 3.2 times more Omega 3 and 2.6 times more Omega 6 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber provide inadequate amounts of Protein
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6