Comparing Nutrients in 500 calories Cookies, graham crackers, chocolate-coated VS Carrots

Weight per 500 calories

• Cookies, graham crackers, chocolate-coated: 100g
• Carrots: 1220g

Cookies, graham crackers, chocolate-coated have 12.2 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, graham crackers, chocolate-coated or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	90% 117g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	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	5.8% 2.2g	90% 34g	38g per day for Men 19-50 years
Protein	7.14% 4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	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	12.5% 50μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.17% 1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Carrots	Recommended Dietary Allowance
Calcium	4.6% 46mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	25% 2mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	12.4% 87mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.054% 2g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, graham crackers, chocolate-coated vs Carrots:

• Raw Carrots contain 5091.5 times more Vitamin A, 3 times more Vitamin B1, 4.7 times more Vitamin B2, 7.1 times more Vitamin B3, 8.8 times more Vitamin B5, 26.3 times more Vitamin B6, 4.6 times more Vitamin B9, 719.5 times more Vitamin C, 8.1 times more Vitamin E and 25.2 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, graham crackers, chocolate-coated vs Carrots:

• Cookies, graham crackers, chocolate-coated have 9.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 8.7 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 9.1 times more Magnesium, 3.8 times more Manganese, 4.9 times more Phosphorus, 14.6 times more Potassium, 3.2 times more Sodium, 14.6 times more Zinc and 538.4 times more Water than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 500 calories:

• Cookies, graham crackers, chocolate-coated have 8.8 times more Fat, 44.1 times more Saturated Fat and 3.7 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.7 times more Carbohydrate, 1.5 times more Sugars, 15.5 times more Fiber and 2.8 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.