Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	36% 1044kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	142% 103g	6.73% 4.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	17% 0.22mg	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	7.44% 29.8μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.4% 3.97mg	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	28.6% 4.3mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0% 0mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	22.7% 0.2mg	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	30.8% 2.46mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.89mg	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	33% 232mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Canned Carrots with Liquids and Salt:

• Cookies, sugar wafer, chocolate-covered have 4.9 times more Vitamin B1, 8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin B12 and 3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Canned Carrots with Liquids and Salt:

• Cookies, sugar wafer, chocolate-covered have 2.6 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 5.9 times more Phosphorus, 1.8 times more Potassium, 13.5 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Calcium, 1.7 times more Sodium and 53.8 times more Water than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafer, chocolate-covered have 22.9 times more Energy, 197.1 times more Fat, 689.6 times more Saturated Fat, 36.1 times more Omega 3, 69.4 times more Omega 6, 12.3 times more Carbohydrate, 21 times more Sugars, 1.9 times more Fiber and 5.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Cookies, sugar wafer, chocolate-covered as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.