Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Canned Carrots with Salt	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	73.6% 12.5g	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	107% 139g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	86.6% 63g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, oatmeal, commercially prepared, special dietary	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	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	40% 6.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.97% 0.052mg	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	23% 91μg	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	0.66% 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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	33.3% 0.3mg	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	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	55.2% 1.27mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5% 184g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookies, oatmeal, commercially prepared, special dietary per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cookies, oatmeal, commercially prepared, special dietary 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, oatmeal, commercially prepared, special dietary:

• 7 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 4.3 times more Vitamin B6, 9 times more Vitamin C and 1.4 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 25.6 times more Vitamin B1, 7 times more Vitamin B2, 5.9 times more Vitamin B3, 2.1 times more Vitamin B5, 5.1 times more Vitamin B9 and 2.1 times more Vitamin E than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cookies, oatmeal, commercially prepared, special dietary:

• 7 ounces of Canned Carrots with Salt have 14.3 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 2.2 times more Calcium, 1.5 times more Copper, 6.4 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus, 11 times more Selenium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Potassium and Sodium 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, oatmeal, commercially prepared, special dietary contain 18 times more Energy, 94.7 times more Fat, 74.8 times more Saturated Fat, 42.2 times more Omega 3, 79.8 times more Omega 6, 12.6 times more Carbohydrate, 12.8 times more Sugars, 1.9 times more Fiber and 7.5 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