Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Canned Carrots with Salt	Cookies, molasses	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	13.7% 2.33g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	34.4% 25g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, molasses	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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.3% 0.15mg	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	31.5% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, molasses	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	58.7% 0.53mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	77.5% 1.8mg	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	4.86% 34mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookies, molasses per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Cookies, molasses 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, molasses:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, 6.7 times more Vitamin E and 1.8 times more Vitamin K than Cookies, molasses.
• While 5 oz of Cookies, molasses contain 19.7 times more Vitamin B1, 8.8 times more Vitamin B2, 5.5 times more Vitamin B3, 3 times more Vitamin B5 and 9.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, molasses provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Cookies, molasses have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Cookies, molasses:

• 5 ounces of Canned Carrots with Salt have 16 times more Water than Cookies, molasses.
• While 5 oz of Cookies, molasses contain 3 times more Calcium, 3.6 times more Copper, 10 times more Iron, 6.5 times more Magnesium, 2.8 times more Manganese, 4 times more Phosphorus, 1.9 times more Potassium, 14 times more Selenium, 1.9 times more Sodium and 1.7 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.5 times more Fiber than Cookies, molasses.
• While 5 oz of Cookies, molasses contain 17.2 times more Energy, 67.4 times more Fat, 89.2 times more Saturated Fat, 8 times more Omega 3, 20.8 times more Omega 6, 13.3 times more Carbohydrate, 7.1 times more Sugars and 8.8 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