Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Cooked Frozen Carrots	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	30.6% 887kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	78% 25g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	78.3% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	78% 101g	130g per day for Men 19-50 years
Sugars	11% 8.1g	68.4% 49.6g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.33% 0.095mg	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	5.46% 22μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	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	13.4% 2mg	117% 17.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	49.6% 0.45mg	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% 1.05mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cookies, chocolate cream covered biscuit sticks per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cookies, chocolate cream covered biscuit sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Cookies, chocolate cream covered biscuit sticks:

• 7 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 8 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 2.4 times more Vitamin B1, 5.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B9, more Vitamin B12 and 8.8 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cookies, chocolate cream covered biscuit sticks:

• 7 ounces of Cooked Frozen Carrots have 6 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 1.4 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 3.3 times more Magnesium, 5.9 times more Phosphorus, 24.5 times more Selenium, 3.6 times more Sodium and 2.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cookies, chocolate cream covered biscuit sticks contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 6.3 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While 7 oz of Cookies, chocolate cream covered biscuit sticks contain 12.1 times more Energy, 33.1 times more Fat, 104.9 times more Saturated Fat, 23.2 times more Omega 6, 6.6 times more Carbohydrate, 6.1 times more Sugars, 1.5 times more Fiber and 17.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3