Comparing Nutrients in 5 ounces Boiled Carrots VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Boiled Carrots	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23.4% 678kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	30.8% 5.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	71.5% 93g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	69.3% 50.2g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	15% 0.2mg	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	4.96% 20μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	0.16% 0.14mg	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	9.73% 1.46mg	17.7% 2.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	56.2% 1.3mg	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	6.07% 42.5mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cookies, peanut butter sandwich, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Boiled Carrots have 852 times more Vitamin A, 36 times more Vitamin C and 3.5 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 4.9 times more Vitamin B1, 6 times more Vitamin B2, 5.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4.4 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled Carrots and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Boiled Carrots have 1.2 times more Potassium and 32.2 times more Water than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 1.8 times more Calcium, 13.9 times more Copper, 7.6 times more Iron, 4.9 times more Magnesium, 5.9 times more Manganese, 6.3 times more Phosphorus, 11 times more Selenium, 6.3 times more Sodium and 5.3 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 1.6 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 13.7 times more Energy, 117.2 times more Fat, 166.5 times more Saturated Fat, 107 times more Omega 3, 42.4 times more Omega 6, 8 times more Carbohydrate, 10.3 times more Sugars and 11.6 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein