Comparing Nutrients in 7 ounces Carrots VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Carrots	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	108% 140g	130g per day for Men 19-50 years
Sugars	13% 9.4g	58% 42g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.7mg	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	8.73% 1.3mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.53% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Cookies, Marie biscuit:

• Raw Carrots have 835 times more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 3.5 times more Vitamin K than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 8.2 times more Vitamin B1, 8.5 times more Vitamin B2, 3.9 times more Vitamin B3, 6.2 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots as well as Cookies, Marie biscuit have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Cookies, Marie biscuit:

• Raw Carrots have more Calcium, more Iron and 9 times more Water than Cookies, Marie biscuit.
• While Cookies, Marie biscuit contain 2.2 times more Copper, 2.3 times more Magnesium, 5.5 times more Phosphorus, 239 times more Selenium, 5.4 times more Sodium and 2.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cookies, Marie biscuit have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, Marie biscuit contain 9.9 times more Energy, 44.1 times more Fat, 165.3 times more Saturated Fat, 59 times more Omega 3, 15.5 times more Omega 6, 7.4 times more Carbohydrate, 4.5 times more Sugars, 1.3 times more Fiber and 7.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cookies, Marie biscuit have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.