Comparing Nutrients in 7 ounces Cookies, vanilla sandwich with creme filling, reduced fat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled Carrots	Recommended Dietary Allowance
Energy	29% 839kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	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	119% 155g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	103% 74.4g	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	11% 4.17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	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	3.8% 0.05mg	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	46% 185μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	17.3% 2.6mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	56% 4.47mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	17% 119mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, vanilla sandwich with creme filling, reduced fat vs Boiled Carrots:

• Cookies, vanilla sandwich with creme filling, reduced fat have 6.1 times more Vitamin B1, 6.1 times more Vitamin B2, 4.7 times more Vitamin B3, 6.6 times more Vitamin B9 and 1.3 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 6.1 times more Vitamin B6, more Vitamin C and 5.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, vanilla sandwich with creme filling, reduced fat vs Boiled Carrots:

• Cookies, vanilla sandwich with creme filling, reduced fat have 1.4 times more Calcium, 4.5 times more Copper, 6.6 times more Iron, 2 times more Phosphorus, 25.1 times more Selenium, 6.1 times more Sodium and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Potassium and 14.4 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Boiled and Drained Carrots have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, vanilla sandwich with creme filling, reduced fat have 12.1 times more Energy, 57.9 times more Fat, 105.8 times more Saturated Fat, 26 times more Omega 3, 12.6 times more Omega 6, 9.5 times more Carbohydrate, 10.9 times more Sugars and 5.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fiber than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.