Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Cooked Frozen Carrots	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	50% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	34% 11g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	28.2% 4.8g	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	104% 135g	130g per day for Men 19-50 years
Sugars	11% 8.1g	126% 91g	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	0.99% 0.71g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 88.3g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	0% 0mg	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	23% 91μg	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	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	74.3% 0.67mg	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	193% 15.5mg	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	43% 0.99mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.088% 3.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cookies, chocolate sandwich, with extra creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cookies, chocolate sandwich, with extra creme filling 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 sandwich, with extra creme filling:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 1.2 times more Vitamin B5, more Vitamin B6, more Vitamin C and 2.2 times more Vitamin K than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 3.8 times more Vitamin B1, 3.2 times more Vitamin B2, 4.7 times more Vitamin B3, 4.2 times more Vitamin B9 and 1.9 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cookies, chocolate sandwich, with extra creme filling:

• 7 ounces of Cooked Frozen Carrots have 2.2 times more Calcium, 1.4 times more Potassium and 54.7 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 4.1 times more Copper, 14.7 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 13.5 times more Selenium, 5.9 times more Sodium and 2.2 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Fiber than Cookies, chocolate sandwich, with extra creme filling.
• While 7 oz of Cookies, chocolate sandwich, with extra creme filling contain 13.4 times more Energy, 36.1 times more Fat, 45.5 times more Saturated Fat, 8.4 times more Omega 6, 8.8 times more Carbohydrate, 11.3 times more Sugars and 7.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cookies, chocolate sandwich, with extra creme filling offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein