Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	21.7% 629kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	72.5% 52.6g	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	12.4% 8.97g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 31.3g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	16.5% 0.2mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	9.57% 38.3μg	2.83% 11.3μg	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	NA	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	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	72% 5.77mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	12.4% 86.5mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	26% 391mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.56% 132g	3700g per day for Men 19-50 years

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

• Cookies, chocolate chip, commercially prepared, soft-type have 7.4 times more Vitamin B1, 10.5 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B9 and 2.1 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.2 times more Vitamin B6 and 4.1 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Canned Carrots with Liquids and Salt:

• Cookies, chocolate chip, commercially prepared, soft-type have 2.2 times more Copper, 7.8 times more Iron, 3.2 times more Magnesium, 3.1 times more Phosphorus, 7.8 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Calcium, 1.3 times more Potassium and 9.4 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate chip, commercially prepared, soft-type have 19.3 times more Energy, 141.2 times more Fat, 390 times more Saturated Fat, 7.1 times more Omega 3, 30.7 times more Omega 6, 12.2 times more Carbohydrate, 15.1 times more Sugars and 6.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 5 oz.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 5 oz.