Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, molasses	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	29.4% 853kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	19% 3.26g	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	113% 146g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	48% 35g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, molasses	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	58.7% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16% 0.21mg	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	44% 177μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, molasses	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	82.2% 0.74mg	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	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	108% 2.5mg	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% 189mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	60.7% 911mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	5% 185g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, molasses per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cookies, molasses 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, molasses:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C, 6.6 times more Vitamin E and 1.8 times more Vitamin K than Cookies, molasses.
• While 7 oz of Cookies, molasses contain 18.7 times more Vitamin B1, 9.8 times more Vitamin B2, 7.2 times more Vitamin B3, 3 times more Vitamin B5 and 11.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, molasses 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 Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, molasses 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 Cookies, molasses:

• 7 ounces of Canned Carrots with Liquids and Salt have 16 times more Water than Cookies, molasses.
• While 7 oz of Cookies, molasses contain 2.4 times more Calcium, 3.6 times more Copper, 12.4 times more Iron, 5.8 times more Magnesium, 2.8 times more Manganese, 4.8 times more Phosphorus, 2 times more Potassium, 14 times more Selenium, 1.9 times more Sodium and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Fiber than Cookies, molasses.
• While 7 oz of Cookies, molasses contain 18.7 times more Energy, 91.4 times more Fat, 128.5 times more Saturated Fat, 11 times more Omega 3, 29.3 times more Omega 6, 13.7 times more Carbohydrate, 7.2 times more Sugars and 9.7 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