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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Canned Carrots with Salt	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	18% 3.08g	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% 140g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	58% 42g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.3% 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	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22.3% 0.2mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5% 184g	0.53% 19.4g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have 558 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 1.6 times more Vitamin E and 2.6 times more Vitamin K than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 30.1 times more Vitamin B1, 16.4 times more Vitamin B2, 7 times more Vitamin B3, 13.1 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cookies, Marie biscuit have insufficient amounts of Vitamin D in 7 oz.

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

• Drained Canned Carrots with Salt have more Calcium, more Iron and 9.5 times more Water than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 3.5 times more Magnesium, 8 times more Phosphorus, 1.7 times more Potassium, 59.8 times more Selenium, 1.5 times more Sodium and 2.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Cookies, Marie biscuit have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, Marie biscuit contain 16.2 times more Energy, 55.7 times more Fat, 147 times more Saturated Fat, 10.7 times more Omega 3, 19.6 times more Omega 6, 12.7 times more Carbohydrate, 8.5 times more Sugars, 2.3 times more Fiber and 11 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.