Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Boiled Carrots	Recommended Dietary Allowance
Energy	36% 1044kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	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	101% 131g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	142% 103g	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	17.8% 6.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	7.44% 29.8μg	6.95% 27.8μg	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	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	28.6% 4.3mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Boiled Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	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	30.8% 2.46mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	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	33% 232mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Boiled Carrots:

• Cookies, sugar wafer, chocolate-covered have 1.4 times more Vitamin B1, 4.9 times more Vitamin B2, more Vitamin B12 and 2.1 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 3.2 times more Vitamin B6, more Vitamin C and 2 times more Vitamin K than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Cookies, sugar wafer, chocolate-covered as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Boiled Carrots:

• Cookies, sugar wafer, chocolate-covered have 15.6 times more Copper, 3.6 times more Iron, 4.5 times more Magnesium, 3.9 times more Phosphorus, 1.3 times more Potassium, 7.7 times more Selenium, 2.4 times more Sodium and 3.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Calcium and 52.1 times more Water than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafer, chocolate-covered have 15 times more Energy, 153.3 times more Fat, 574.7 times more Saturated Fat, 289 times more Omega 3, 44.7 times more Omega 6, 8 times more Carbohydrate, 15 times more Sugars and 4.5 times more Protein than Boiled and Drained Carrots.
• Both Cookies, sugar wafer, chocolate-covered and Boiled and Drained Carrots have similar amounts of Fiber per 7 oz.
• Both Cookies, sugar wafer, chocolate-covered as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.