Comparing Nutrients in 7 ounces Boiled Carrots VS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%

Macro Nutrients

	Boiled Carrots	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	20% 19.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	94% 122g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	106% 77g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	58% 22g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	2.9% 0.038mg	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	6.95% 27.8μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	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	13.6% 2.04mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	39.2% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.84% 179g	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cookies, brownies, commercially prepared, reduced fat, with added fiber per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 7 ounces of Boiled Carrots have more Vitamin A, 8.1 times more Vitamin B6, more Vitamin C, 1.7 times more Vitamin E and 1.7 times more Vitamin K than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 2.7 times more Vitamin B1, 5.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 3 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Carrots as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 7 ounces of Boiled Carrots have more Calcium, 1.6 times more Potassium and 3.6 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 10.5 times more Copper, 5.9 times more Iron, 3.1 times more Magnesium, 2 times more Phosphorus, 18.4 times more Selenium, 5 times more Sodium and 2.3 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 9.9 times more Energy, 53.8 times more Fat, 92.2 times more Saturated Fat, 384 times more Omega 3, 25.3 times more Omega 6, 7.5 times more Carbohydrate, 11.2 times more Sugars, 3.7 times more Fiber and 3.6 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein