Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	22.5% 652kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	6.35% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	66.8% 86.8g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	88.3% 64g	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	6.7% 2.55g	19% 7.23g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.5% 0.14mg	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	2.83% 11.3μg	1.06% 4.25μg	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	3.15% 2.83mg	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	6.9% 1.03mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	42.4% 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	9.2% 0.74mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	9.8% 41mg	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	4.05% 28.3mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, coconut macaroon per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Cookies, coconut macaroon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Cookies, coconut macaroon:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.9 times more Vitamin B3, 2.7 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 8.9 times more Vitamin K than Cookies, coconut macaroon.
• While 5 oz of Cookies, coconut macaroon contain 2.2 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, coconut macaroon provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cookies, coconut macaroon:

• 5 ounces of Canned Carrots with Liquids and Salt have 6.2 times more Calcium, 1.4 times more Potassium and 8.1 times more Water than Cookies, coconut macaroon.
• While 5 oz of Cookies, coconut macaroon contain 2.6 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 3.4 times more Phosphorus, 17 times more Selenium and 2.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, coconut macaroon contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 5 ounces of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, coconut macaroon contain 20 times more Energy, 161.1 times more Fat, 804 times more Saturated Fat, 6 times more Omega 3, 13.6 times more Omega 6, 11.4 times more Carbohydrate, 18.4 times more Sugars, 2.8 times more Fiber and 5.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein