Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Canned Carrots with Salt	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	30% 5.07g	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	118% 85.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 80.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cookies, sugar wafers with creme filling, regular	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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	6.56% 0.085mg	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	38.2% 153μg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	93% 7.4mg	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	36.3% 0.84mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	5% 184g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cookies, sugar wafers with creme filling, regular per 7 oz

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

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 2.1 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 2.9 times more Vitamin B5, 8.6 times more Vitamin B9 and 3.4 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, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cookies, sugar wafers with creme filling, regular:

• 7 ounces of Canned Carrots with Salt have 1.6 times more Copper, 1.5 times more Potassium, 2.3 times more Sodium and 56 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 5.8 times more Iron, 2 times more Magnesium, 3 times more Phosphorus, 9.3 times more Selenium and 1.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, sugar wafers with creme filling, regular contain similar levels of Calcium and Manganese 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, sugar wafers with creme filling, regular contain 20.1 times more Energy, 122.3 times more Fat, 330.5 times more Saturated Fat, 8.4 times more Omega 3, 32.3 times more Omega 6, 12.8 times more Carbohydrate, 17.3 times more Sugars and 6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein