Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	73% 95g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	73% 53g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.98% 0.091mg	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	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4.4% 44mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	30.6% 0.27mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	28.6% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.58% 0.28mg	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 Liquids and Salt VS Cookies, graham crackers, chocolate-coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 5 ounces of Canned Carrots with Liquids and Salt have 306.5 times more Vitamin A, 1.8 times more Vitamin B6, 20 times more Vitamin C and 1.5 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 14.2 times more Vitamin B1, 5.6 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.3 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 5 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cookies, graham crackers, chocolate-coated:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Zinc and 46.5 times more Water than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 1.5 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 4.4 times more Phosphorus, 1.5 times more Potassium and 27.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, graham crackers, chocolate-coated contain similar levels of Manganese and Sodium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 5 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, graham crackers, chocolate-coated contain 21.7 times more Energy, 184.3 times more Fat, 688 times more Saturated Fat, 6.6 times more Omega 3, 80.5 times more Omega 6, 12.4 times more Carbohydrate, 15.2 times more Sugars and 6.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein