Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Canned Carrots with Salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	33% 10.6g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	18.7% 3.2g	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	73% 95g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	NA	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	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	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.1% 0.079mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	33.4% 0.3mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	27.7% 0.64mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	23% 343mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 3.3 times more Vitamin B1, 2 times more Vitamin B2 and 1.7 times more Vitamin B5 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 5 ounces of Canned Carrots with Salt have 1.3 times more Potassium and 22.7 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 2 times more Copper, 1.6 times more Iron, 3.9 times more Magnesium, 4.5 times more Phosphorus, 1.3 times more Sodium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 19.2 times more Energy, 118.9 times more Fat, 207.7 times more Saturated Fat, 11.1 times more Omega 3, 28.4 times more Omega 6, 12.1 times more Carbohydrate, 1.7 times more Fiber and 8.4 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