Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	119% 38g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	80.8% 105g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	84.6% 61.3g	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	9.4% 3.57g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.6% 0.2mg	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	3.97% 16μg	31.3% 125μg	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	4.4% 3.97mg	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	9.66% 1.45mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	129% 1.16mg	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	13% 1.03mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	59% 1.35mg	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	5.67% 39.7mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5% 185g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookie, with peanut butter filling, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 2.1 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 7.4 times more Vitamin B1, 3.3 times more Vitamin B2, 10.7 times more Vitamin B3, 3.5 times more Vitamin B5, 7.9 times more Vitamin B9 and 5.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Zinc and 51.7 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 5.7 times more Copper, 4 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 18.3 times more Selenium and 1.5 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Calcium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 24.4 times more Energy, 252.1 times more Fat, 768 times more Saturated Fat, 30.3 times more Omega 3, 108.2 times more Omega 6, 9.9 times more Carbohydrate, 12.6 times more Sugars, 1.9 times more Fiber and 14 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein