Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-covered VS Frozen Carrots

Weight per 500 calories

• Cookies, sugar wafer, chocolate-covered: 95g
• Frozen Carrots: 1389g

Cookies, sugar wafer, chocolate-covered have 14.6 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	51.2% 16.4g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	84.4% 110g	130g per day for Men 19-50 years
Sugars	68% 49g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	8.5% 3.23g	121% 46g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.11% 0.95μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.45% 0.089mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	101% 1.3mg	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	3.56% 14.3μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.94% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	38.6% 34.7mg	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	13.7% 2.05mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.47% 6.56μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	114% 1.03mg	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	14.7% 1.18mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.38mg	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	16% 111mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	9.33% 5.13μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	33.8% 1251g	3700g per day for Men 19-50 years

Cookies, Sugar Wafer, Chocolate-covered VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Frozen Carrots?

Lets compare vitamin content per 500 calories of Cookies, sugar wafer, chocolate-covered vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 10373.9 times more Vitamin A, 6.8 times more Vitamin B1, 2.5 times more Vitamin B2, 10.6 times more Vitamin B3, 28.9 times more Vitamin B6, 9.7 times more Vitamin B9, more Vitamin C, 3.9 times more Vitamin E and 37.3 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• 500 calories of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Cookies, sugar wafer, chocolate-covered as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain more Calcium, 4.1 times more Copper, 5.2 times more Iron, 3.9 times more Magnesium, 4.1 times more Phosphorus, 11 times more Potassium, 1.9 times more Selenium, 7.2 times more Sodium, 7.9 times more Zinc and 760.5 times more Water than Cookies, sugar wafer, chocolate-covered.
• 500 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, sugar wafer, chocolate-covered have 4.1 times more Fat and 25.1 times more Saturated Fat than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.7 times more Carbohydrate, 1.3 times more Sugars, 14.2 times more Fiber and 3.3 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Frozen Carrots offer comparable quantities of Energy, Omega 3 and Omega 6 per 500 calories.
• 500 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Fiber and Protein