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Comparing Nutrients in 7 ounces Cookies, fig barsVS Canned Carrots with Salt

Macros Ratio

Protein Fat Carbs

Cookies, fig bars
4%
18%
78%
Canned Carrots with Salt
10%
6%
84%
7 oz ▼

Macro Nutrients

24%691kcal
Energy
1.7%49.6kcal
691 kcalvs49.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15%14.5g
Fat
0.39%0.38g
14.5 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.96%2.23g
Saturated Fat
0.22%0.071g
2.23 gvs0.071 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.6%0.36g
Omega 3
1.36%0.022g
0.36 gvs0.022 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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30%5.13g
Omega 6
0.92%0.16g
5.13 gvs0.16 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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108%141g
Carbohydrate
8.46%11g
141 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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127%92g
Sugars
6.8%4.92g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
92 gvs4.92 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.13g
Fiber
7.83%2.98g
9.13 gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.34g
Protein
2.27%1.27g
7.34 gvs1.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2%18μg
Vitamin A
123%1107μg
RAE, retinol activity equivalents
18 μgvs1107 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26%0.31mg
Vitamin B1
2.98%0.036mg
Thiamine
0.31 mgvs0.036 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg
Vitamin B2
4.58%0.06mg
Riboflavin
0.43 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.2%3.7mg
Vitamin B3
6.85%1.1mg
Niacin, nicotinic acid, niacinamide
3.7 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.4%0.72mg
Vitamin B5
5.36%0.27mg
Pantothenic acid
0.72 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.4%0.15mg
Vitamin B6
17%0.22mg
Pyridoxine
0.15 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.4%69.5μg
Vitamin B9
4.47%18μg
Folates and Folic Acid
69.5 μgvs18 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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7.44%0.18μg
Vitamin B12
0%0μg
Cobalamin
0.18 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.66%0.6mg
Vitamin C
5.95%5.36mg
Ascorbic acid
0.6 mgvs5.36 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.6%1.3mg
Vitamin E
9.8%1.47mg
Tocopherols and Tocotrienols
1.3 mgvs1.47 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.6%11.5μg
Vitamin K
16.2%19.4μg
Phytomenadione or phylloquinone
11.5 μgvs19.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12.7%127mg
Calcium
4.96%49.6mg
127 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.4%0.29mg
Copper
23%0.21mg
0.29 mgvs0.21 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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72%5.75mg
Iron
16%1.27mg
5.75 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.8%53.6mg
Magnesium
3.78%16mg
53.6 mgvs16 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.6%0.68mg
Manganese
39%0.89mg
0.68 mgvs0.89 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.6%123mg
Phosphorus
6.8%47.6mg
123 mgvs47.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%411mg
Potassium
10.4%355mg
411 mgvs355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12%6.55μg
Selenium
1.44%0.79μg
6.55 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.3%695mg
Sodium
32%480mg
695 mgvs480 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.04%0.77mg
Zinc
4.7%0.52mg
0.77 mgvs0.52 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.88%32.7g
Water
5%184g
32.7 gvs184 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cookies, fig bars vs Canned Carrots with Salt:
Comparing minerals per 7 ounces for Cookies, fig bars vs Canned Carrots with Salt:
Comparison of macro-nutrients per 7 ounces:



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