Comparing Nutrients in 100 calories Cookies, coconut macaroonVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Cookies, coconut macaroon

21.7g

Canned Carrots with Liquids and Salt

435g

Cookies, coconut macaroon have 20 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cookies, coconut macaroon or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Cookies, coconut macaroonvs Canned Carrots with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.05%4.9g

Fat

0.63%0.61g

4.9 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13.7%4.37g

Saturated Fat

0.34%0.11g

4.37 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.65%0.01g

Omega 3

2.17%0.035g

0.01 gvs0.035 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.97%0.17g

Omega 6

1.43%0.24g

0.17 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.2%13.3g

Carbohydrate

18%23.3g

13.3 gvs23.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.5%9.8g

Sugars

14.8%10.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.8 gvs10.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.9%1.1g

Fiber

20.6%7.83g

1.1 gvs7.83 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.17%0.66g

Protein

4.5%2.52g

0.66 gvs2.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, coconut macaroonvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

0 μgvs2665 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.36%0.004mg

Vitamin B1

6.9%0.083mg

Thiamine

0.004 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1%0.013mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.013 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.3%0.048mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

0.048 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

12%0.6mg

Pantothenic acid

NA mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.6%0.021mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.021 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.16%0.65μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

0.65 μgvs34.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

9.66%8.7mg

Ascorbic acid

0 mgvs8.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.28%0.041mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

0.041 mgvs3.17 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.2%0.24μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

0.24 μgvs42.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, coconut macaroonvs Canned Carrots with Liquids and Salt

0.11%1.1mg

Calcium

13.5%135mg

1.1 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.5%0.058mg

Copper

49.8%0.45mg

0.058 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.23%0.18mg

Iron

28.3%2.26mg

0.18 mgvs2.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.5%6.3mg

Magnesium

9.3%39mg

6.3 mgvs39 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

85%1.96mg

NA mgvs1.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.1%14.8mg

Phosphorus

12.4%87mg

14.8 mgvs87 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.79%26.7mg

Potassium

22%752mg

26.7 mgvs752 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.7%1.48μg

Selenium

3.16%1.74μg

1.48 μgvs1.74 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.5%52.4mg

Sodium

69.6%1043mg

52.4 mgvs1043 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.44%0.16mg

Zinc

11.5%1.26mg

0.16 mgvs1.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.068%2.5g

Water

11%404g

2.5 gvs404 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cookies, coconut macaroon vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 19 times more Vitamin B1, 9 times more Vitamin B2, 38.3 times more Vitamin B3, 23.3 times more Vitamin B6, 53.3 times more Vitamin B9, more Vitamin C, 76.8 times more Vitamin E and 178.2 times more Vitamin K than Cookies, coconut macaroon.
Both Cookies, coconut macaroon as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, coconut macaroon vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 124 times more Calcium, 7.7 times more Copper, 12.7 times more Iron, 6.2 times more Magnesium, 5.9 times more Phosphorus, 28.1 times more Potassium, 19.9 times more Sodium, 7.9 times more Zinc and 161.7 times more Water than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Canned Carrots Solids and Liquids with Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, coconut macaroon have 8.1 times more Fat and 40.2 times more Saturated Fat than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.3 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Carbohydrate, 7.1 times more Fiber and 3.8 times more Protein than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Sugars per 100 kcal.
Both Cookies, coconut macaroon as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatCanned Carrots with Liquids and SaltVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Cookies, coconut macaroonVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, coconut macaroon or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: