Comparing Nutrients in 5 ounces Cookie, chocolate, with icing or coating VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	24.8% 719kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	73% 23.4g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	4.8% 3.5g	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	8.58% 3.26g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11.4% 6.38g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	12.2% 0.16mg	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	20.6% 82.2μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.15% 2.83mg	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	26.4% 3.95mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.15% 9.8μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	16.2% 0.15mg	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	53% 4.25mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	27.7% 0.64mg	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	15% 106mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	30.4% 16.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookie, chocolate, with icing or coating vs Canned Carrots with Liquids and Salt:

• Cookie, chocolate, with icing or coating has 15.3 times more Vitamin B1, 7 times more Vitamin B2, 5.9 times more Vitamin B3, 7.3 times more Vitamin B9 and 3.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.9 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookie, chocolate, with icing or coating vs Canned Carrots with Liquids and Salt:

• Cookie, chocolate, with icing or coating has 2.6 times more Copper, 5.8 times more Iron, 2.8 times more Magnesium, 3.8 times more Phosphorus, 29.5 times more Selenium and 1.6 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.1 times more Calcium, 1.8 times more Potassium and 46.5 times more Water than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Canned Carrots Solids and Liquids with Salt have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookie, chocolate, with icing or coating has 22 times more Energy, 172.9 times more Fat, 660 times more Saturated Fat, 26.6 times more Omega 3, 60.5 times more Omega 6, 12.6 times more Carbohydrate, 13 times more Sugars, 1.3 times more Fiber and 7.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cookie, chocolate, with icing or coating as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.