Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Canned Carrots with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3.42% 99kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	200% 261g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	6.46% 4.7g	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	NA	0.49% 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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	246% 2215μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	26% 0.34mg	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	8.93% 35.7μg	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	9.92% 99mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	31.8% 2.54mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	97% 2.24mg	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	13.6% 95mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Crackers, flavored, fish-shaped:

• 14 ounces of Canned Carrots with Salt have 1.3 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 45.2 times more Vitamin B1, 17.1 times more Vitamin B2, 11.6 times more Vitamin B3, 4.9 times more Vitamin B5, 17 times more Vitamin B9, 5 times more Vitamin E and 2.8 times more Vitamin K than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Crackers, flavored, fish-shaped:

• 14 ounces of Canned Carrots with Salt have 27.2 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 3.3 times more Calcium, 1.3 times more Copper, 7.2 times more Iron, 3.1 times more Magnesium, 1.3 times more Manganese, 7 times more Phosphorus, 1.3 times more Potassium, 10 times more Selenium, 4 times more Sodium and 4.2 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 2.1 times more Sugars than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 18.5 times more Energy, 93.2 times more Fat, 57.2 times more Saturated Fat, 38.3 times more Omega 3, 44 times more Omega 6, 11.9 times more Carbohydrate, 2.1 times more Fiber and 15.9 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein