Comparing Nutrients in 500 calories Cookies, fig bars VS Carrots

Weight per 500 calories

• Cookies, fig bars: 144g
• Carrots: 1220g

Cookies, fig bars have 8.5 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Cookies, fig bars or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, fig bars	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	7.17% 1.2g	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	90% 117g	130g per day for Men 19-50 years
Sugars	92% 66.6g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	17.4% 6.6g	90% 34g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Carrots	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.6% 50.3μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.94% 8.33μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Carrots	Recommended Dietary Allowance
Calcium	9.2% 92mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	9.24% 38.8mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	8.75% 297mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	8.62% 4.74μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	29% 1077g	3700g per day for Men 19-50 years

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

• Cookies, fig bars have more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 787.5 times more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 4.5 times more Vitamin B3, 6.4 times more Vitamin B5, 15.6 times more Vitamin B6, 4.6 times more Vitamin B9, 166.9 times more Vitamin C, 8.6 times more Vitamin E and 19.3 times more Vitamin K than Cookies, fig bars.
• Both Cookies, fig bars as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

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

• Cookies, fig bars have 3.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 4.4 times more Calcium, 2.6 times more Copper, 3.8 times more Magnesium, 3.5 times more Manganese, 4.8 times more Phosphorus, 13.1 times more Potassium, 1.7 times more Sodium, 5.2 times more Zinc and 45.4 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Raw Carrots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, fig bars have 3.6 times more Fat, 4.1 times more Saturated Fat, 10.7 times more Omega 3 and 3 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 5.2 times more Fiber and 2.1 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cookies, fig bars as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.