Comparing Nutrients in 5 ounces Cookies, fig bars VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Energy	17% 493kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	4.97% 1.6g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	8.6% 11g	130g per day for Men 19-50 years
Sugars	91% 65.7g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	17% 6.52g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	9.37% 5.24g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	10.4% 0.13mg	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	12.4% 49.6μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	3.94% 3.54mg	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	6.14% 0.92mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.85% 8.22μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Calcium	9.07% 91mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11.7% 0.1mg	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	51.4% 4.1mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	10.5% 0.24mg	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	12.6% 88mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, fig bars versus 5 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, fig bars vs Frozen Carrots:

• 5 ounces of Cookies, fig bars have 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin B12 than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 78.9 times more Vitamin A, 1.3 times more Vitamin B6, 8.3 times more Vitamin C and 3 times more Vitamin K than Cookies, fig bars.
• Both Cookies, fig bars and Frozen Carrots provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• Both Cookies, fig bars as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, fig bars vs Frozen Carrots:

• 5 ounces of Cookies, fig bars have 1.8 times more Calcium, 2 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Selenium and 5.1 times more Sodium than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 5.5 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Frozen Carrots contain similar levels of Potassium and Zinc per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, fig bars have 9.7 times more Energy, 15.9 times more Fat, 23.9 times more Saturated Fat, 10.7 times more Omega 3, 10.5 times more Omega 6, 9 times more Carbohydrate, 9.7 times more Sugars, 1.4 times more Fiber and 4.7 times more Protein than Frozen Carrots.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein