Comparing Nutrients in 100 grams Frozen Carrots VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Frozen Carrots	Cookies, fig bars	Recommended Dietary Allowance
Energy	1.24% 36kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	54.5% 71g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	64% 46.4g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	12% 4.6g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	79% 710μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	5.77% 0.075mg	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	2.5% 10μg	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.78% 2.5mg	0.33% 0.3mg	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	3.8% 0.57mg	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	4.83% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cookies, fig bars	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	16.3% 0.15mg	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	5.5% 0.44mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	15% 0.34mg	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	4.7% 33mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cookies, fig bars per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Cookies, fig bars:

• 100 grams of Frozen Carrots have 78.9 times more Vitamin A, 1.3 times more Vitamin B6, 8.3 times more Vitamin C and 3 times more Vitamin K than Cookies, fig bars.
• While 100 g of Cookies, fig bars contain 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin B12 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cookies, fig bars provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Frozen Carrots have insufficient amounts of Vitamin B12
• 100 grams of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Cookies, fig bars have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Cookies, fig bars:

• 100 grams of Frozen Carrots have 5.5 times more Water than Cookies, fig bars.
• While 100 g of Cookies, fig bars contain 1.8 times more Calcium, 2 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Selenium and 5.1 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cookies, fig bars contain similar levels of Potassium and Zinc per 100 grams.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cookies, fig bars contain 9.7 times more Energy, 15.9 times more Fat, 23.9 times more Saturated Fat, 10.7 times more Omega 3, 10.5 times more Omega 6, 9 times more Carbohydrate, 9.7 times more Sugars, 1.4 times more Fiber and 4.7 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein