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

Weight per 500 calories

• Cookies, chocolate cream covered biscuit sticks: 112g
• Frozen Carrots: 1389g

Cookies, chocolate cream covered biscuit sticks have 12.4 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Cookies, chocolate cream covered biscuit sticks or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0.49% 0.008g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	84.4% 110g	130g per day for Men 19-50 years
Sugars	38.6% 28g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	121% 46g	38g per day for Men 19-50 years
Protein	20% 11g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.13% 0.054mg	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	4.75% 19μg	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.6% 56mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	114% 1.03mg	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	12.6% 1mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	30% 16.4μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	33.8% 1251g	3700g per day for Men 19-50 years

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

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 1.3 times more Vitamin E than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 8815.8 times more Vitamin A, 7.7 times more Vitamin B1, 2.3 times more Vitamin B2, 9 times more Vitamin B3, 24.6 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C and 128.5 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 500 kcal.

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

• Cookies, chocolate cream covered biscuit sticks have 1.7 times more Selenium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 8.9 times more Calcium, 4.1 times more Copper, 6.1 times more Iron, 4.1 times more Magnesium, 2.2 times more Phosphorus, 16.1 times more Potassium, 4 times more Sodium, 4.6 times more Zinc and 74.1 times more Water than Cookies, chocolate cream covered biscuit sticks.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate cream covered biscuit sticks have 3.9 times more Fat, 21.6 times more Saturated Fat and 2.2 times more Omega 6 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 30.2 times more Omega 3, 1.9 times more Carbohydrate, 2.4 times more Sugars and 8.2 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Frozen Carrots, Unprepared have similar amounts of Energy and Protein per 500 kcal.
• Both Cookies, chocolate cream covered biscuit sticks as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.