Comparing Nutrients in 100 grams Carrots VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Carrots	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	1.4% 41kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	6.42% 1.1g	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	60% 78g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	51.7% 37.5g	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	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cookies, vanilla sandwich with creme filling, reduced fat	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	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	1.92% 0.025mg	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	23.3% 93μg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.56% 0.077mg	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	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	NA	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	3.06% 104mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Raw Carrots have more Vitamin A, 5.5 times more Vitamin B6, more Vitamin C and 5.1 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 6.1 times more Vitamin B1, 4.7 times more Vitamin B2, 3.1 times more Vitamin B3, 4.9 times more Vitamin B9 and 2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Raw Carrots have 3.1 times more Potassium and 14.1 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 1.3 times more Calcium, 1.7 times more Copper, 7.5 times more Iron, 1.7 times more Phosphorus, 176 times more Selenium, 5.1 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.3 times more Fiber than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 10.3 times more Energy, 43.4 times more Fat, 99.2 times more Saturated Fat, 13 times more Omega 3, 10.9 times more Omega 6, 8.2 times more Carbohydrate, 7.9 times more Sugars and 4.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.