Comparing Nutrients in 7 ounces Boiled Carrots VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Boiled Carrots	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	44% 42.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	107% 139g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	99% 71.4g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	4.9% 0.064mg	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	15% 59.5μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	59.5% 0.54mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.7% 95mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 7 ounces of Boiled Carrots have 6.4 times more Vitamin B5 and 4.8 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.1 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Boiled and Drained Carrots as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 7 ounces of Boiled Carrots have 1.3 times more Calcium, 1.2 times more Potassium and 57.4 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 15.9 times more Copper, 14.4 times more Iron, 4.8 times more Magnesium, 3.4 times more Phosphorus, 9.1 times more Sodium and 6.2 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 13.6 times more Energy, 119.4 times more Fat, 138 times more Saturated Fat, 96 times more Omega 3, 23.7 times more Omega 6, 8.5 times more Carbohydrate, 10.4 times more Sugars and 6.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein