Comparing Nutrients in 7 ounces Boiled Carrots VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%

Macro Nutrients

	Boiled Carrots	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	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	113% 147g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	119% 86g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	3.2% 0.042mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0.22% 0.2mg	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 Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	37% 0.33mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.48% 220mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	23% 345mg	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	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 7 ounces of Boiled Carrots have 4.1 times more Vitamin B5, 7.3 times more Vitamin B6 and 36 times more Vitamin C than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 7 ounces for Boiled Carrots vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 7 ounces of Boiled Carrots have 2.1 times more Potassium and 5.1 times more Water than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 9.9 times more Copper, 8.2 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus, 2.4 times more Selenium, 3 times more Sodium and 2.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.9 times more Fiber than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 8.7 times more Energy, 9 times more Carbohydrate, 12.6 times more Sugars and 6.6 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein