Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Canned Carrots with Salt	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	73% 23.4g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	74% 96g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	62.6% 45.4g	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	5.6% 2.13g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	11.4% 6.38g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	2.5% 0.033mg	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	3.2% 12.8μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	0% 0mg	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	7% 1.05mg	26.4% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	8.15% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	42% 0.38mg	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	11.3% 0.91mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	4.86% 34mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookie, chocolate, with icing or coating per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Cookie, chocolate, with icing or coating:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 4.9 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Cookie, chocolate, with icing or coating.
• While 5 oz of Cookie, chocolate, with icing or coating contain 16.1 times more Vitamin B1, 6.3 times more Vitamin B2, 4.5 times more Vitamin B3, 6.4 times more Vitamin B9 and 3.8 times more Vitamin E than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Cookie, chocolate, with icing or coating:

• 5 ounces of Canned Carrots with Salt have 1.7 times more Calcium, 1.9 times more Potassium and 46.5 times more Water than Cookie, chocolate, with icing or coating.
• While 5 oz of Cookie, chocolate, with icing or coating contain 2.6 times more Copper, 4.7 times more Iron, 3.1 times more Magnesium, 3.1 times more Phosphorus, 29.5 times more Selenium and 1.6 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookie, chocolate, with icing or coating contain similar levels of Zinc per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookie, chocolate, with icing or coating contain 20.3 times more Energy, 127.4 times more Fat, 458.3 times more Saturated Fat, 19.4 times more Omega 3, 42.9 times more Omega 6, 12.3 times more Carbohydrate, 12.9 times more Sugars, 1.5 times more Fiber and 7 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein