Comparing Nutrients in 7 ounces Cookies, sugar wafer, with creme filling, sugar free VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	36.3% 1054kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	58.4% 56.7g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	0% 0g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	74.7% 28.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	18% 0.16mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, with creme filling, sugar free versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 8 times more Vitamin B1, 4.1 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B9 and 3 times more Vitamin E than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.8 times more Vitamin B5, 9.3 times more Vitamin B6, more Vitamin C and 5.2 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 2.4 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 10.5 times more Selenium and 1.2 times more Sodium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Calcium, 2.2 times more Copper, 1.6 times more Magnesium, 3.4 times more Potassium, 1.8 times more Zinc and 129 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 14.4 times more Energy, 42 times more Fat, 35.5 times more Saturated Fat, 16.9 times more Omega 3, 34.6 times more Omega 6, 8.6 times more Carbohydrate, 4.3 times more Fiber and 6.2 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein