Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	30.8% 893kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	28% 8.97g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	28% 4.8g	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	105% 136g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	67.5% 49g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10% 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	29.3% 117μg	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	1.1% 0.99mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	29.5% 0.27mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	72.4% 1.66mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	5% 185g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, oatmeal, commercially prepared, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular:

• 7 ounces of Canned Carrots with Liquids and Salt have 122.6 times more Vitamin A, 1.7 times more Vitamin B6, 4 times more Vitamin C, 2.8 times more Vitamin E and 1.2 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
• While 7 oz of Cookies, oatmeal, commercially prepared, regular contain 14.1 times more Vitamin B1, 8.5 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 7.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Potassium and 16.3 times more Water than Cookies, oatmeal, commercially prepared, regular.
• While 7 oz of Cookies, oatmeal, commercially prepared, regular contain 1.3 times more Copper, 5 times more Iron, 3.7 times more Magnesium, 1.9 times more Manganese, 6.9 times more Phosphorus, 24.5 times more Selenium, 2.2 times more Sodium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, oatmeal, commercially prepared, regular contain similar levels of Calcium 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, oatmeal, commercially prepared, regular contain 19.6 times more Energy, 129.3 times more Fat, 180.8 times more Saturated Fat, 16.1 times more Omega 3, 43.1 times more Omega 6, 12.8 times more Carbohydrate, 10 times more Sugars, 1.6 times more Fiber and 10.7 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