Comparing Nutrients in 7 ounces Cookies, sugar wafer, with creme filling, sugar free VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	36.3% 1054kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	58.4% 56.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	8.46% 11g	130g per day for Men 19-50 years
Sugars	0% 0g	6.8% 4.92g	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	74.7% 28.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	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	21% 83.3μg	4.47% 18μg	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	0% 0mg	5.95% 5.36mg	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	40.7% 6.1mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	23% 0.21mg	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	32% 2.56mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	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	11.3% 79.4mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Canned Carrots with Salt:

• Cookies, sugar wafer, with creme filling, sugar free have 13.3 times more Vitamin B1, 5 times more Vitamin B2, 3.3 times more Vitamin B3, 4.7 times more Vitamin B9 and 4.2 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.4 times more Vitamin B5, 12.4 times more Vitamin B6, more Vitamin C and 3.8 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Canned Carrots with Salt:

• Cookies, sugar wafer, with creme filling, sugar free have 2 times more Iron, 1.7 times more Phosphorus and 15.8 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Calcium, 2.7 times more Copper, 1.8 times more Manganese, 3.1 times more Potassium, 3.4 times more Sodium, 1.3 times more Zinc and 132.8 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Drained Canned Carrots with Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafer, with creme filling, sugar free have 21.2 times more Energy, 150.4 times more Fat, 118.3 times more Saturated Fat, 67.5 times more Omega 3, 126.6 times more Omega 6, 12 times more Carbohydrate, 9.5 times more Fiber and 5.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.