Comparing Nutrients in 100 grams Carrots VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Carrots	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	1.4% 41kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	60% 19g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	40.7% 53g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	42.6% 31g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	15.8% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.56% 5.9mg	0% 0mg	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	4.4% 0.66mg	29% 4.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	3.9% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	65% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	29.7% 0.68mg	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	5% 35mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.049% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Cookie, with peanut butter filling, chocolate-coated:

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 4.6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.3 times more Vitamin B9 and 6.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Cookie, with peanut butter filling, chocolate-coated:

• Raw Carrots have 1.5 times more Potassium and 49.1 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 13 times more Copper, 7 times more Iron, 1.4 times more Magnesium, 4.8 times more Manganese, 73 times more Selenium and 5.4 times more Sodium than Raw Carrots.
• Both Raw Carrots and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Calcium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookie, with peanut butter filling, chocolate-coated contains 13.7 times more Energy, 147.1 times more Fat, 600 times more Saturated Fat, 121 times more Omega 3, 60.6 times more Omega 6, 5.5 times more Carbohydrate, 6.5 times more Sugars, 1.3 times more Fiber and 8.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.