Comparing Nutrients in 500 calories Cookies, peanut butter sandwich, regular VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cookies, peanut butter sandwich, regular: 105g
• Canned Carrots with Liquids and Salt: 2174g

Cookies, peanut butter sandwich, regular have 20.8 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, peanut butter sandwich, regular or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, peanut butter sandwich, 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	22.8% 22g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.22g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	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	52.8% 68.6g	89.8% 117g	130g per day for Men 19-50 years
Sugars	51% 37g	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	5.23% 2g	103% 39g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.12% 1.05μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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% 64μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.1mg	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	13% 1.96mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.08μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.54% 55.4mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	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	34% 2.7mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	12.2% 51.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	28% 197mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.05μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.079% 2.93g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, peanut butter sandwich, regular vs Canned Carrots with Liquids and Salt:

• Cookies, peanut butter sandwich, regular have more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12739.7 times more Vitamin A, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5, 16.7 times more Vitamin B6, 2.7 times more Vitamin B9, 415.7 times more Vitamin C, 8.1 times more Vitamin E and 52.2 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Cookies, peanut butter sandwich, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, peanut butter sandwich, regular vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 12.2 times more Calcium, 9 times more Copper, 4.2 times more Iron, 3.8 times more Magnesium, 10.3 times more Manganese, 2.2 times more Phosphorus, 18.7 times more Potassium, 13.6 times more Sodium, 5.7 times more Zinc and 690.2 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, peanut butter sandwich, regular have 7.3 times more Fat, 9.6 times more Saturated Fat and 3.2 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Omega 3, 1.7 times more Carbohydrate, 1.4 times more Sugars, 19.7 times more Fiber and 1.4 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Cookies, peanut butter sandwich, regular as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.