Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate sandwich, with creme filling VS Carrots

Weight per 500 calories

• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g
• Carrots: 1220g

Cookies, gluten-free, chocolate sandwich, with creme filling have 11.6 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	26% 8.34g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	61.7% 80.2g	90% 117g	130g per day for Men 19-50 years
Sugars	71.3% 51.7g	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	0% 0g	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	% 1.05g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 50.2g	% 43.8g	g per day for Men 19-50 years
Fiber	6.94% 2.64g	90% 34g	38g per day for Men 19-50 years
Protein	4.13% 2.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.17% 0.08mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.16% 0.16mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	58% 232μg	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	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	16.2% 2.44mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	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	37% 2.96mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	10.5% 74mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	6.33% 0.7mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.081% 3g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling vs Carrots:

• Raw Carrots contain more Vitamin A, 15.3 times more Vitamin B1, 8.8 times more Vitamin B2, 29.1 times more Vitamin B3, 21 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 3.3 times more Vitamin E and 6 times more Vitamin K than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate sandwich, with creme filling vs Carrots:

• Raw Carrots contain 20.1 times more Calcium, 2 times more Copper, 3.5 times more Magnesium, 3.2 times more Manganese, 5.8 times more Phosphorus, 23.6 times more Potassium, 2.9 times more Sodium, 4.2 times more Zinc and 359.4 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Raw Carrots have similar amounts of Iron per 500 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 6.4 times more Fat, 21.4 times more Saturated Fat and 1.5 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate, more Fructose, 12.9 times more Fiber and 4.9 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Raw Carrots have similar amounts of Energy and Sugars per 500 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.