Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Carrots	Recommended Dietary Allowance
Energy	24% 697kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	77.7% 1.24g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	62.7% 10.7g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.3% 93g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	6.75% 4.9g	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	0.76% 0.55g	0.7% 0.51g	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	% 1.7g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 44.4g	% 3.83g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	13% 7.23g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	16.7% 0.22mg	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	25.5% 102μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.67% 5.1mg	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	19% 2.85mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 47.8μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	99% 7.9mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	9.55% 0.22mg	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	22% 155mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Carrots:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 4.4 times more Vitamin B1, 6.8 times more Vitamin B2, 4.1 times more Vitamin B3, 5.1 times more Vitamin B9, more Vitamin B12, 2 times more Vitamin E and 2.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.6 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Boiled Carrots:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 19 times more Copper, 16.4 times more Iron, 4.1 times more Magnesium, 4 times more Manganese, 3.6 times more Phosphorus, 5.6 times more Selenium, 5.4 times more Sodium and 3.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Calcium, 1.4 times more Potassium and 25.3 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 14.1 times more Energy, 137.3 times more Fat, 269.7 times more Saturated Fat, 877 times more Omega 3, 86.4 times more Omega 6, 8 times more Carbohydrate, 9.5 times more Sugars and 6.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.