Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	0.79% 23kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	12.6% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	56.5% 41g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 37g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	68% 613μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	NA	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	2% 8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.87% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	3.1% 31mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	28.8% 0.26mg	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	6.5% 0.52mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	18% 0.41mg	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	2.86% 20mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cookies, gluten-free, chocolate wafer per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Liquids and Salt versus 100 g of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Cookies, gluten-free, chocolate wafer:

• 100 g of Cookies, gluten-free, chocolate wafer contain 3.1 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Cookies, gluten-free, chocolate wafer:

• 100 grams of Canned Carrots with Liquids and Salt have 2 times more Sodium and 67.9 times more Water than Cookies, gluten-free, chocolate wafer.
• While 100 g of Cookies, gluten-free, chocolate wafer contain 3.5 times more Calcium, 2.5 times more Copper, 7.1 times more Iron, 4.6 times more Magnesium, 7.2 times more Phosphorus, 2 times more Potassium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, gluten-free, chocolate wafer contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cookies, gluten-free, chocolate wafer contain 23.5 times more Energy, 217.3 times more Fat, 612 times more Saturated Fat, 15.5 times more Omega 3, 38.1 times more Omega 6, 11.7 times more Carbohydrate, 16.7 times more Sugars and 7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cookies, gluten-free, chocolate wafer offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein