Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, regular VS Boiled Carrots

Weight per 500 calories

• Cookies, chocolate sandwich, with creme filling, regular: 108g
• Boiled Carrots: 1429g

Cookies, chocolate sandwich, with creme filling, regular have 13.3 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 sandwich, with creme filling, regular or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	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	59% 76.5g	90% 117g	130g per day for Men 19-50 years
Sugars	60.4% 44g	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	1.04% 0.75g	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	% 0.99g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 42g	% 38.6g	g per day for Men 19-50 years
Fiber	8.22% 3.13g	113% 43g	38g per day for Men 19-50 years
Protein	10% 5.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.12% 1.08μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	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	16.4% 65.7μg	50% 200μg	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	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	17.7% 2.66mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	164% 13mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	12% 50.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	14.3% 100mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	7.25% 0.8mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.091% 3.35g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate sandwich, with creme filling, regular vs Boiled Carrots:

• Boiled and Drained Carrots contain 11295.1 times more Vitamin A, 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 11.3 times more Vitamin B5, 88.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 5.5 times more Vitamin E and 6.6 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate sandwich, with creme filling, regular vs Boiled Carrots:

• Cookies, chocolate sandwich, with creme filling, regular have 1.5 times more Copper and 2.7 times more Iron than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 18.9 times more Calcium, 2.8 times more Magnesium, 2.9 times more Manganese, 4.3 times more Phosphorus, 13.3 times more Potassium, 1.8 times more Selenium, 2 times more Sodium, 3.6 times more Zinc and 384.4 times more Water than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate sandwich, with creme filling, regular have 8 times more Fat, 14.2 times more Saturated Fat, 22.5 times more Omega 3 and 2.8 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate, 6.8 times more Fructose, 13.7 times more Fiber and 1.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Boiled and Drained Carrots have similar amounts of Energy and Sugars per 500 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.