Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	30% 873kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	39.6% 38.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	33.4% 5.67g	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	97% 126g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	110% 80g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, chocolate, made with rice cereal	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	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	61.2% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	44% 7.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	50% 0.65mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	39.7% 0.36mg	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	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5% 185g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, chocolate, made with rice cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cookies, chocolate, made with rice cereal 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 Cookies, chocolate, made with rice cereal:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 2.5 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• While 7 oz of Cookies, chocolate, made with rice cereal contain 18.3 times more Vitamin B1, 14.9 times more Vitamin B2, 8.4 times more Vitamin B3, 2.9 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and 2.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cookies, chocolate, made with rice cereal:

• 7 ounces of Canned Carrots with Liquids and Salt have 7.1 times more Water than Cookies, chocolate, made with rice cereal.
• While 7 oz of Cookies, chocolate, made with rice cereal contain 1.7 times more Copper, 4.8 times more Iron, 4.2 times more Magnesium, 4.8 times more Phosphorus, 1.3 times more Potassium, 23.3 times more Selenium and 2.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, chocolate, made with rice cereal contain similar levels of Calcium and Sodium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate, made with rice cereal contain 19.1 times more Energy, 138.2 times more Fat, 451.6 times more Saturated Fat, 19.3 times more Omega 3, 51.1 times more Omega 6, 11.8 times more Carbohydrate, 16.4 times more Sugars and 5.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, chocolate, made with rice cereal offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein