Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Canned Carrots with Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	54.7% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	81.6% 14g	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	85% 110g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	86% 62.2g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9.25% 5.18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, oatmeal sandwich, with creme filling	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.02% 0.091mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	29.2% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	30.2% 0.27mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	71% 1.64mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5% 184g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookies, oatmeal sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cookies, oatmeal sandwich, with creme filling 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 sandwich, with creme filling:

• 7 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 13.1 times more Vitamin B1, 3.7 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 4.2 times more Vitamin B9 and 3 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 sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cookies, oatmeal sandwich, with creme filling 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 sandwich, with creme filling:

• 7 ounces of Canned Carrots with Salt have more Calcium, 1.3 times more Potassium and 4.2 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 1.3 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 17 times more Selenium, 2.1 times more Sodium and 2.6 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 7 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, oatmeal sandwich, with creme filling contain 15.9 times more Energy, 96.3 times more Fat, 145.2 times more Saturated Fat, 40.1 times more Omega 3, 88.5 times more Omega 6, 10 times more Carbohydrate, 12.6 times more Sugars, 1.7 times more Fiber and 4.1 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