Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	30.4% 881kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	102% 73.6g	11% 8.1g	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	17.3% 12.6g	0.77% 0.56g	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	% 16.6g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 44g	% 6.83g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13% 7.2g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	13% 0.17mg	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	13.4% 53.6μg	5.46% 22μg	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	NA	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.5% 3.08mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	18% 0.16mg	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	101% 8.08mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	14.4% 0.33mg	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	17.3% 121mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Cooked Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Cooked Frozen Carrots:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 4.7 times more Vitamin B1, 7.6 times more Vitamin B2, 5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B9 and 1.5 times more Vitamin E than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.7 times more Vitamin B6 and 5.7 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Cooked Frozen Carrots:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 2.8 times more Copper, 7.7 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 5.2 times more Selenium, 4.7 times more Sodium and 1.5 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2.1 times more Calcium, 1.5 times more Potassium and 9.1 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 12 times more Energy, 29.1 times more Fat, 81.3 times more Saturated Fat, 1.3 times more Omega 3, 6 times more Omega 6, 8.5 times more Carbohydrate, 9.1 times more Sugars, 22.6 times more Fructose and 6.3 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein