Comparing Nutrients in 500 calories Cookies, chocolate, made with rice cereal VS Frozen Carrots

Weight per 500 calories

• Cookies, chocolate, made with rice cereal: 114g
• Frozen Carrots: 1389g

Cookies, chocolate, made with rice cereal have 12.2 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.

Discover which food has more nutrients per 500 calories - Cookies, chocolate, made with rice cereal or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	19% 3.25g	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	55.3% 72g	84.4% 110g	130g per day for Men 19-50 years
Sugars	63% 46g	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	4.8% 1.8g	121% 46g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	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	28.7% 0.37mg	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	6.8% 27.3μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.08μg	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	15% 2.23mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.55μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.64% 36.4mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	35.4% 2.83mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	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	15.6% 109mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	19.2% 10.6μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	6.92% 0.76mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	33.8% 1251g	3700g per day for Men 19-50 years

Cookies, Chocolate, Made With Rice Cereal VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate, made with rice cereal or Frozen Carrots?

Lets compare vitamin content per 500 calories of Cookies, chocolate, made with rice cereal vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 3.5 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C, 3.6 times more Vitamin E and 53.8 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Frozen Carrots provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Cookies, chocolate, made with rice cereal as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, chocolate, made with rice cereal vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 13.8 times more Calcium, 5 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 4.2 times more Phosphorus, 12.7 times more Potassium, 4 times more Sodium, 6 times more Zinc and 84.5 times more Water than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Frozen Carrots contain similar levels of Selenium per 500 calories.
• 500 calories of Cookies, chocolate, made with rice cereal lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, chocolate, made with rice cereal have 3.4 times more Fat and 19.7 times more Saturated Fat than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.3 times more Omega 3, 1.5 times more Carbohydrate, 1.4 times more Sugars, 25.2 times more Fiber and 3 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Frozen Carrots offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Cookies, chocolate, made with rice cereal provide inadequate amounts of Fiber and Protein