Comparing Nutrients in 5 ounces Cookies, chocolate cream covered biscuit sticks VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	22% 634kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	55.7% 18g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	49% 35.4g	4.85% 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	18.7% 7.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	25.3% 14g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	6.02% 24μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23.6% 0.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.25% 3.83mg	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	84% 12.6mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	16.4% 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	16% 1.28mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	2.7% 11.3mg	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	37.3% 261mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate cream covered biscuit sticks vs Canned Carrots with Salt:

• Cookies, chocolate cream covered biscuit sticks have 3.9 times more Vitamin B1, 6.6 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12 and 12 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C and 5.8 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate cream covered biscuit sticks vs Canned Carrots with Salt:

• Cookies, chocolate cream covered biscuit sticks have 2 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 7.7 times more Phosphorus, 36.8 times more Selenium and 3.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6.2 times more Water than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Drained Canned Carrots with Salt have similar amounts of Potassium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate cream covered biscuit sticks have 17.9 times more Energy, 118.4 times more Fat, 349.6 times more Saturated Fat, 84.9 times more Omega 6, 9.2 times more Carbohydrate, 10.1 times more Sugars, 3.3 times more Fiber and 15.6 times more Protein than Drained Canned Carrots with Salt.
• Both Cookies, chocolate cream covered biscuit sticks as well as Drained Canned Carrots with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.