Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Canned Carrots with Salt	Cookies, fig bars	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	108% 141g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	127% 92g	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	7.83% 2.98g	24% 9.13g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	123% 1107μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.4% 0.15mg	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	4.47% 18μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	0.66% 0.6mg	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	9.8% 1.47mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, fig bars	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	32.4% 0.29mg	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% 1.27mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	29.6% 0.68mg	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	6.8% 47.6mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5% 184g	0.88% 32.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookies, fig bars per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Cookies, fig bars:

• 7 ounces of Canned Carrots with Salt have 62 times more Vitamin A, 1.5 times more Vitamin B6, 9 times more Vitamin C and 1.7 times more Vitamin K than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 8.8 times more Vitamin B1, 7.2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.9 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, fig bars provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cookies, fig bars have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cookies, fig bars:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Manganese and 5.6 times more Water than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 2.6 times more Calcium, 1.4 times more Copper, 4.5 times more Iron, 3.4 times more Magnesium, 2.6 times more Phosphorus, 8.3 times more Selenium, 1.4 times more Sodium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, fig bars contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, fig bars contain 13.9 times more Energy, 38.4 times more Fat, 31.2 times more Saturated Fat, 16.5 times more Omega 3, 32.7 times more Omega 6, 12.8 times more Carbohydrate, 18.7 times more Sugars, 3.1 times more Fiber and 5.8 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein