Comparing Nutrients in 500 calories Cookies, oatmeal, commercially prepared, regular VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cookies, oatmeal, commercially prepared, regular: 111g
• Canned Carrots with Liquids and Salt: 2174g

Cookies, oatmeal, commercially prepared, regular have 19.6 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cookies, oatmeal, commercially prepared, regular or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.02g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	8.96% 0.14g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.7g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	89.8% 117g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	73.8% 53.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	103% 39g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.62% 5.56μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.64% 0.073mg	187% 2.43mg	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% 65.6μg	43.5% 174μg	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	0.62% 0.56mg	48.3% 43.5mg	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	1.93% 0.29mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.4% 8.9μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	249% 2.24mg	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	36% 2.87mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	8.73% 36.7mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	40.5% 0.93mg	425% 9.8mg	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	22% 153mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	4.64% 158mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	38.5% 578mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	7.98% 0.88mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.33g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, oatmeal, commercially prepared, regular vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 2398.7 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 3.7 times more Vitamin B3, 7 times more Vitamin B5, 33.2 times more Vitamin B6, 2.7 times more Vitamin B9, 78.3 times more Vitamin C, 54.9 times more Vitamin E and 24 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, oatmeal, commercially prepared, regular vs Canned Carrots with Liquids and Salt:

• Cookies, oatmeal, commercially prepared, regular have 1.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 16.4 times more Calcium, 15 times more Copper, 3.9 times more Iron, 5.3 times more Magnesium, 10.5 times more Manganese, 2.8 times more Phosphorus, 23.8 times more Potassium, 9 times more Sodium, 7.2 times more Zinc and 319.2 times more Water than Cookies, oatmeal, commercially prepared, regular.

Comparison of macro-nutrients per 500 calories:

• Cookies, oatmeal, commercially prepared, regular have 6.6 times more Fat, 9.2 times more Saturated Fat and 2.2 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Carbohydrate, 2 times more Sugars, 12.6 times more Fiber and 1.8 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Cookies, oatmeal, commercially prepared, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.