Comparing Nutrients in 100 grams Cookies, gluten-free, vanilla sandwich, with creme filling VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Boiled Carrots	Recommended Dietary Allowance
Energy	17% 493kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	4.76% 3.45g	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	0.52% 0.38g	0.5% 0.36g	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	% 0.88g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 45.4g	% 2.7g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.8% 0.15mg	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	NA	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4% 3.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.4% 14mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	4.25% 0.34mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	6.74% 0.16mg	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	5.57% 39mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	13.4% 201mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.045% 1.67g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, vanilla sandwich, with creme filling vs Boiled Carrots:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Boiled and Drained Carrots have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Cookies, gluten-free, vanilla sandwich, with creme filling vs Boiled Carrots:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 2.6 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 2.2 times more Potassium and 54 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Boiled and Drained Carrots have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 14.1 times more Energy, 113.7 times more Fat, 233.5 times more Saturated Fat, 430 times more Omega 3, 27.7 times more Omega 6, 9.1 times more Carbohydrate, 13.5 times more Sugars and 3.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.