Comparing Nutrients in 7 ounces Frozen Carrots VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Frozen Carrots	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	30% 873kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	39.6% 38.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	33.4% 5.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	97% 126g	130g per day for Men 19-50 years
Sugars	13% 9.45g	110% 80g	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	0.85% 0.62g	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	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	61.2% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	44% 7.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	50% 0.65mg	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	4.96% 20μg	12% 47.6μg	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	5.5% 4.96mg	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	7.54% 1.13mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	39.7% 0.36mg	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	11% 0.87mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	9.36% 65.5mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cookies, chocolate, made with rice cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Cookies, chocolate, made with rice cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Cookies, chocolate, made with rice cereal:

• 7 ounces of Frozen Carrots have more Vitamin A, more Vitamin C and 4.4 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• While 7 oz of Cookies, chocolate, made with rice cereal contain 7.9 times more Vitamin B1, 10.8 times more Vitamin B2, 7.6 times more Vitamin B3, 3.5 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 3.4 times more Vitamin E than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Cookies, chocolate, made with rice cereal:

• 7 ounces of Frozen Carrots have 6.9 times more Water than Cookies, chocolate, made with rice cereal.
• While 7 oz of Cookies, chocolate, made with rice cereal contain 2.4 times more Copper, 5.7 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 13.3 times more Selenium, 3.1 times more Sodium and 2 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cookies, chocolate, made with rice cereal contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 2.1 times more Fiber than Cookies, chocolate, made with rice cereal.
• While 7 oz of Cookies, chocolate, made with rice cereal contain 12.2 times more Energy, 42.1 times more Fat, 240.2 times more Saturated Fat, 9.1 times more Omega 3, 11.6 times more Omega 6, 8 times more Carbohydrate, 8.5 times more Sugars and 4.1 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein