Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, regular, lower fat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled Carrots	Recommended Dietary Allowance
Energy	31% 895kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	36.6% 35.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	41% 0.65g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	90% 65g	9.44% 6.85g	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	NA	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21% 12g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	23.4% 0.3mg	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	30.8% 123μg	6.95% 27.8μg	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	0% 0mg	7.94% 7.14mg	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	19.4% 2.9mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	80% 6.4mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	13.4% 0.31mg	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	18% 125mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat vs Boiled Carrots:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 4 times more Vitamin B1, 4.2 times more Vitamin B2, 3.1 times more Vitamin B3, 4.4 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.4 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin C and 3.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, regular, lower fat vs Boiled Carrots:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 12 times more Copper, 9.5 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 8.6 times more Selenium, 7.2 times more Sodium and 3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium, 1.8 times more Potassium and 12.3 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 12.9 times more Energy, 99.5 times more Fat, 198.7 times more Saturated Fat, 330 times more Omega 3, 61 times more Omega 6, 8.2 times more Carbohydrate, 9.5 times more Sugars and 7.9 times more Protein than Boiled and Drained Carrots.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.