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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, gingersnaps	5%	21%	74%

Macro Nutrients

	Canned Carrots with Salt	Cookies, gingersnaps	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	15% 2.58g	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	117% 153g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	54.5% 39.5g	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	7.83% 2.98g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, gingersnaps	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.19mg	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	43% 173μg	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	5.95% 5.36mg	0% 0mg	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	13% 1.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, gingersnaps	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	67.3% 0.61mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	134% 3.1mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	73.4% 1101mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	5% 184g	0.28% 10.5g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have more Vitamin A, more Vitamin C and 3.9 times more Vitamin K than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 11.1 times more Vitamin B1, 9.8 times more Vitamin B2, 5.9 times more Vitamin B3, 2.8 times more Vitamin B5, 9.7 times more Vitamin B9 and 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Cookies, gingersnaps have similar amounts of Vitamin B6 per 7 oz.
• Both Drained Canned Carrots with Salt as well as Cookies, gingersnaps have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Drained Canned Carrots with Salt have 17.5 times more Water than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 3.1 times more Calcium, 2.9 times more Copper, 10 times more Iron, 6.1 times more Magnesium, 3.5 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium, 12.8 times more Selenium, 2.3 times more Sodium and 2.1 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 7 ounces:

• Cookies, gingersnaps contain 16.6 times more Energy, 51.6 times more Fat, 68.1 times more Saturated Fat, 6.6 times more Omega 3, 16.4 times more Omega 6, 13.9 times more Carbohydrate, 8 times more Sugars, 1.5 times more Fiber and 8.8 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cookies, gingersnaps have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.