Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cooked Frozen Carrots	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	86% 14.6g	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	97% 127g	130g per day for Men 19-50 years
Sugars	11% 8.1g	59.3% 43g	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	0.82% 0.6g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 41.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cookies, shortbread, commercially prepared, plain	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	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	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	40% 161μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	20% 0.18mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	34% 0.78mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cookies, shortbread, commercially prepared, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cookies, shortbread, commercially prepared, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Cookies, shortbread, commercially prepared, plain:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C and 1.2 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 11.8 times more Vitamin B1, 8.5 times more Vitamin B2, 7.9 times more Vitamin B3, 1.8 times more Vitamin B5, 7.4 times more Vitamin B9 and 2.4 times more Vitamin E than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cookies, shortbread, commercially prepared, plain:

• 7 ounces of Cooked Frozen Carrots have 2.7 times more Calcium, 2.2 times more Potassium and 25.1 times more Water than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 5.6 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 10.3 times more Selenium, 6 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cookies, shortbread, commercially prepared, plain contain similar levels of Copper per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 13.9 times more Energy, 38.6 times more Fat, 67.5 times more Saturated Fat, 20.9 times more Omega 3, 25.5 times more Omega 6, 8.3 times more Carbohydrate, 5.3 times more Sugars and 9.3 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein