Comparing Nutrients in 7 ounces Cookies, fig bars VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Energy	24% 691kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	6.96% 2.23g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	12% 15.7g	130g per day for Men 19-50 years
Sugars	127% 92g	13% 9.45g	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	0.85% 0.62g	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	% 8.04g	g per day for Men 19-50 years
Fiber	24% 9.13g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13% 7.34g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2% 18μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	14.5% 0.19mg	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	17.4% 69.5μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	5.5% 4.96mg	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	8.6% 1.3mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Frozen Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	16.3% 0.15mg	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	72% 5.75mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	14.8% 0.34mg	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	17.6% 123mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, fig bars vs Frozen Carrots:

• Cookies, fig bars have 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin B12 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 78.9 times more Vitamin A, 1.3 times more Vitamin B6, 8.3 times more Vitamin C and 3 times more Vitamin K than Cookies, fig bars.
• Both Cookies, fig bars and Frozen Carrots, Unprepared have similar amounts of Vitamin E per 7 oz.
• Both Cookies, fig bars as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, fig bars vs Frozen Carrots:

• Cookies, fig bars have 1.8 times more Calcium, 2 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Selenium and 5.1 times more Sodium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 5.5 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Frozen Carrots, Unprepared have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, fig bars have 9.7 times more Energy, 15.9 times more Fat, 23.9 times more Saturated Fat, 10.7 times more Omega 3, 10.5 times more Omega 6, 9 times more Carbohydrate, 9.7 times more Sugars, 1.4 times more Fiber and 4.7 times more Protein than Frozen Carrots, Unprepared.
• Both Cookies, fig bars as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.