Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Carrots with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	107% 34g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	102% 133g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	102% 74g	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	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	21% 3.37mg	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	9.77% 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	4.47% 18μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	42.8% 0.38mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	40% 0.92mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5% 184g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookies, graham crackers, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 7 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 1.8 times more Vitamin B6, 27 times more Vitamin C and 1.5 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 15 times more Vitamin B1, 5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5, 5.6 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cookies, graham crackers, chocolate-coated:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Zinc and 46.5 times more Water than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 1.8 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 3.6 times more Phosphorus, 1.5 times more Potassium and 27.8 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, graham crackers, chocolate-coated contain similar levels of Manganese and Sodium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, graham crackers, chocolate-coated contain 20 times more Energy, 135.8 times more Fat, 477.8 times more Saturated Fat, 4.8 times more Omega 3, 57 times more Omega 6, 12.1 times more Carbohydrate, 15 times more Sugars, 1.5 times more Fiber and 6.3 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