Comparing Nutrients in 500 calories Cookies, coconut macaroonVS Carrots

Weight per 500 calories

Cookies, coconut macaroon

109g

Carrots

1220g

Cookies, coconut macaroon have 11.2 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Cookies, coconut macaroon or Carrots?

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Carrots

87%

500 kcal ▼

Macro Nutrients

Cookies, coconut macaroonvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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25.3%24.5g

Fat

3%2.93g

24.5 gvs2.93 g

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

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68.3%22g

Saturated Fat

1.2%0.39g

22 gvs0.39 g

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

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3.26%0.052g

Omega 3

1.52%0.024g

0.052 gvs0.024 g

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

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4.87%0.83g

Omega 6

7.17%1.2g

0.83 gvs1.2 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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51%66.5g

Carbohydrate

90%117g

66.5 gvs117 g

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

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67.7%49g

Sugars

79.7%58g

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

49 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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14.6%5.54g

Fiber

90%34g

5.54 gvs34 g

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

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5.86%3.3g

Protein

20.3%11.3g

3.3 gvs11.3 g

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

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Vitamins

Cookies, coconut macaroonvs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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1.8%0.022mg

Vitamin B1

67%0.8mg

Thiamine

0.022 mgvs0.8 mg

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

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5%0.065mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.065 mgvs0.71 mg

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

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1.5%0.24mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

0.24 mgvs12 mg

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

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Vitamin B5

66.6%3.33mg

Pantothenic acid

NA mgvs3.33 mg

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

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8.03%0.1mg

Vitamin B6

129%1.7mg

Pyridoxine

0.1 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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0.82%3.26μg

Vitamin B9

58%232μg

Folates and Folic Acid

3.26 μgvs232 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

80%72mg

Ascorbic acid

0 mgvs72 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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1.38%0.21mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.21 mgvs8.05 mg

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

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1%1.2μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

1.2 μgvs161 μg

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

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Minerals

Cookies, coconut macaroonvs Carrots

0.54%5.43mg

Calcium

40.2%402mg

5.43 mgvs402 mg

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

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32.5%0.29mg

Copper

61%0.55mg

0.29 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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11%0.89mg

Iron

45.7%3.66mg

0.89 mgvs3.66 mg

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

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7.5%31.5mg

Magnesium

35%146mg

31.5 mgvs146 mg

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

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Manganese

76%1.74mg

NA mgvs1.74 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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10.6%74mg

Phosphorus

61%427mg

74 mgvs427 mg

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

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3.93%134mg

Potassium

115%3902mg

134 mgvs3902 mg

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

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13.4%7.4μg

Selenium

2.2%1.2μg

7.4 μgvs1.2 μg

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

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17.5%262mg

Sodium

56%841mg

262 mgvs841 mg

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

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7.2%0.79mg

Zinc

26.6%2.93mg

0.79 mgvs2.93 mg

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

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0.34%12.5g

Water

29%1077g

12.5 gvs1077 g

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

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Lets compare vitamin content per 500 calories of Cookies, coconut macaroon vs Carrots:

Raw Carrots contain more Vitamin A, 37 times more Vitamin B1, 10.8 times more Vitamin B2, 50.1 times more Vitamin B3, 16.1 times more Vitamin B6, 71.1 times more Vitamin B9, more Vitamin C, 39 times more Vitamin E and 134.6 times more Vitamin K than Cookies, coconut macaroon.
Both Cookies, coconut macaroon as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, coconut macaroon vs Carrots:

Cookies, coconut macaroon have 6.1 times more Selenium than Raw Carrots.
While Raw Carrots contain 74 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 4.6 times more Magnesium, 5.8 times more Phosphorus, 29.2 times more Potassium, 3.2 times more Sodium, 3.7 times more Zinc and 86.1 times more Water than Cookies, coconut macaroon.

Comparison of macro-nutrients per 500 calories:

Cookies, coconut macaroon have 8.4 times more Fat and 56 times more Saturated Fat than Raw Carrots.
While Raw Carrots contain 1.5 times more Omega 6, 1.8 times more Carbohydrate, 6.2 times more Fiber and 3.5 times more Protein than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Raw Carrots have similar amounts of Energy and Sugars per 500 kcal.
Both Cookies, coconut macaroon as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatCarrotsVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Cookies, coconut macaroonVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, coconut macaroon or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: