Comparing Nutrients in 5 ounces Cookies, gluten-free, vanilla sandwich, with creme filling VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Carrots	8%	5%	87%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Carrots	Recommended Dietary Allowance
Energy	24% 699kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	31% 9.93g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	91% 66g	9.27% 6.7g	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	0.74% 0.54g	1.08% 0.78g	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	% 1.25g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 64.4g	% 5.1g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Carrots	Recommended Dietary Allowance
Vitamin A	NA	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	9.3% 8.36mg	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	NA	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	6.02% 0.48mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.8% 0.2mg	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	7.9% 55.3mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling vs Carrots:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Carrots have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Cookies, gluten-free, vanilla sandwich, with creme filling vs Carrots:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 1.6 times more Manganese and 2.9 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 3 times more Potassium and 52.9 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Carrots have similar amounts of Copper, Iron, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 12 times more Energy, 85.3 times more Fat, 218.9 times more Saturated Fat, 215 times more Omega 3, 24.1 times more Omega 6, 7.8 times more Carbohydrate, 9.8 times more Sugars and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.6 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.