Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	49.6% 8.44g	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	123% 160g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	NA	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	22% 8.33g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, brownies, dry mix, sugar free	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	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.22% 0.016mg	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	24% 95μg	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	4.4% 3.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	5.73% 0.052mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	17.3% 0.4mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	19.6% 665mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5% 185g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cookies, brownies, dry mix, sugar free:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.5 times more Vitamin B5, 14 times more Vitamin B6 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 7.3 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B3 and 6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cookies, brownies, dry mix, sugar free:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Calcium, 4 times more Copper, 2.3 times more Magnesium, 2.2 times more Manganese, 2.9 times more Sodium, 2.1 times more Zinc and 26.6 times more Water than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 2.9 times more Iron, 2.9 times more Phosphorus, 1.9 times more Potassium and 5 times more Selenium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Cookies, brownies, dry mix, sugar free contain 18.5 times more Energy, 89.3 times more Fat, 80.7 times more Saturated Fat, 39.4 times more Omega 3, 75.9 times more Omega 6, 15 times more Carbohydrate, 2.3 times more Fiber and 5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.