Comparing Nutrients in 500 calories Cookies, fig bars VS Cooked Frozen Carrots

Weight per 500 calories

• Cookies, fig bars: 144g
• Cooked Frozen Carrots: 1351g

Cookies, fig bars have 9.4 times more energy per 100g than Cooked Frozen Carrots. It has high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cookies, fig bars or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cookies, fig bars	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.4% 102g	80.4% 104g	130g per day for Men 19-50 years
Sugars	92% 66.6g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	17.4% 6.6g	117% 44.6g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	87.3% 1.14mg	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	12.6% 50.3μg	37% 149μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.4% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.48% 0.43mg	34.5% 31mg	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	6.23% 0.93mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.94% 8.33μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.2% 92mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	123% 1.1mg	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	52% 4.17mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	9.24% 38.8mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	98% 2.26mg	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	12.7% 89mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	8.75% 297mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	8.62% 4.74μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	33% 1221g	3700g per day for Men 19-50 years

Cookies, Fig Bars VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, fig bars or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Cookies, fig bars vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 884.1 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 4.5 times more Vitamin B5, 10.5 times more Vitamin B6, 3 times more Vitamin B9, 72.1 times more Vitamin C, 14.6 times more Vitamin E and 22.1 times more Vitamin K than Cookies, fig bars.
• 500 calories of Cookies, fig bars have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cookies, fig bars as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, fig bars vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 5.1 times more Calcium, 5.2 times more Copper, 1.7 times more Iron, 3.8 times more Magnesium, 4.6 times more Manganese, 4.7 times more Phosphorus, 8.7 times more Potassium, 1.7 times more Selenium, 1.6 times more Sodium, 8.4 times more Zinc and 51.5 times more Water than Cookies, fig bars.
• 500 calories of Cookies, fig bars lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, fig bars have 1.2 times more Sugars than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 2.3 times more Omega 3, 6.7 times more Fiber and 1.5 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Cooked Frozen Carrots offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Cookies, fig bars provide inadequate amounts of Protein