Comparing Nutrients in 500 calories Cookies, peanut butter sandwich, regular VS Boiled Carrots

Weight per 500 calories

• Cookies, peanut butter sandwich, regular: 105g
• Boiled Carrots: 1429g

Cookies, peanut butter sandwich, regular have 13.7 times more energy per 100g than Boiled Carrots. It has very high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Cookies, peanut butter sandwich, regular or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.8% 22g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.22g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	7.3% 1.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	51% 37g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	5.23% 2g	113% 43g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.12% 1.05μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.08μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.54% 55.4mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	12.2% 51.3mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.05μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.079% 2.93g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, peanut butter sandwich, regular vs Boiled Carrots:

• Cookies, peanut butter sandwich, regular have more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11635.9 times more Vitamin A, 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.5 times more Vitamin B5, 15 times more Vitamin B6, 3.1 times more Vitamin B9, 491.7 times more Vitamin C, 7.5 times more Vitamin E and 48 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, peanut butter sandwich, regular vs Boiled Carrots:

• Boiled and Drained Carrots contain 7.7 times more Calcium, 1.8 times more Iron, 2.8 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 16.7 times more Potassium, 2.2 times more Sodium, 2.6 times more Zinc and 439.8 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled and Drained Carrots have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, peanut butter sandwich, regular have 8.6 times more Fat, 12.2 times more Saturated Fat, 7.8 times more Omega 3 and 3.1 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Carbohydrate, 1.3 times more Sugars and 21.6 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Boiled and Drained Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Cookies, peanut butter sandwich, regular as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.