Comparing Nutrients in 5 ounces Carrots VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Carrots	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	2% 58kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	43% 14g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	71.7% 93g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	72.5% 52.6g	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	1.08% 0.78g	12.4% 8.97g	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	% 0.84g	% 12g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 31.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	9.57% 38.3μg	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	9.3% 8.36mg	NA	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	6.24% 0.94mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	35.8% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	26% 0.6mg	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	7.1% 49.6mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Cookies, chocolate chip, commercially prepared, soft-type:

• Raw Carrots have more Vitamin A, 2.8 times more Vitamin B6 and 5.5 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.1 times more Vitamin B1, 4.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Cookies, chocolate chip, commercially prepared, soft-type:

• Raw Carrots have 1.9 times more Calcium, 2.5 times more Potassium and 8.9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 5 times more Copper, 13.6 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 31 times more Selenium, 4 times more Sodium and 2.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.6 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 10.8 times more Energy, 82.4 times more Fat, 304.7 times more Saturated Fat, 28.5 times more Omega 3, 17.2 times more Omega 6, 6.9 times more Carbohydrate, 7.8 times more Sugars, 11.5 times more Fructose and 3.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 5 oz.