Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	107% 34g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	102% 133g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	102% 74g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.77% 0.13mg	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	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	0.22% 0.2mg	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	9.66% 1.45mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	42.8% 0.38mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	40% 0.92mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	35% 526mg	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	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cookies, graham crackers, chocolate-coated:

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A, 1.8 times more Vitamin B6, 20 times more Vitamin C and 1.5 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 14.2 times more Vitamin B1, 5.6 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.3 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cookies, graham crackers, chocolate-coated:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Zinc and 46.5 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.5 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 4.4 times more Phosphorus, 1.5 times more Potassium and 27.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cookies, graham crackers, chocolate-coated have similar amounts of Manganese and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated contain 21.7 times more Energy, 184.3 times more Fat, 688 times more Saturated Fat, 6.6 times more Omega 3, 80.5 times more Omega 6, 12.4 times more Carbohydrate, 15.2 times more Sugars and 6.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cookies, graham crackers, chocolate-coated have similar amounts of Fiber per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.