Comparing Nutrients in 500 calories Cookies, chocolate cream covered biscuit sticks VS Boiled Carrots

Weight per 500 calories

• Cookies, chocolate cream covered biscuit sticks: 112g
• Boiled Carrots: 1429g

Cookies, chocolate cream covered biscuit sticks have 12.8 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 500 calories - Cookies, chocolate cream covered biscuit sticks or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0.49% 0.008g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	90% 117g	130g per day for Men 19-50 years
Sugars	38.6% 28g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	113% 43g	38g per day for Men 19-50 years
Protein	20% 11g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.13% 0.054mg	168% 2.2mg	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	4.75% 19μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.6% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	57% 51.4mg	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	66% 9.92mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.6% 56mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	12.6% 1mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.3mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	29.4% 206mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.46% 17g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate cream covered biscuit sticks vs Boiled Carrots:

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10881.3 times more Vitamin A, 11.9 times more Vitamin B1, 2.8 times more Vitamin B2, 12.9 times more Vitamin B3, 40.7 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 102.9 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate cream covered biscuit sticks vs Boiled Carrots:

• Cookies, chocolate cream covered biscuit sticks have 1.6 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.7 times more Calcium, 4.8 times more Iron, 3.5 times more Magnesium, 2.1 times more Phosphorus, 16.6 times more Potassium, 3.5 times more Sodium, 2.8 times more Zinc and 76.3 times more Water than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled and Drained Carrots have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate cream covered biscuit sticks have 9.8 times more Fat, 32.8 times more Saturated Fat and 6 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Carbohydrate, 1.8 times more Sugars and 7.7 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Boiled and Drained Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Cookies, chocolate cream covered biscuit sticks as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.