Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Canned Carrots with Salt	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3.42% 99kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	241% 313g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	123% 47g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	48.5% 0.63mg	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	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	154% 1.4mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	604% 14mg	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	173% 1211mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	542% 298μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Crackers, matzo, whole-wheat:

• Drained Canned Carrots with Salt have more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 20.3 times more Vitamin B1, 9 times more Vitamin B2, 9.8 times more Vitamin B3, 9.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Crackers, matzo, whole-wheat:

• Drained Canned Carrots with Salt have 121 times more Sodium and 19.4 times more Water than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 3.4 times more Copper, 7.3 times more Iron, 16.8 times more Magnesium, 7.8 times more Manganese, 12.7 times more Phosphorus, 1.8 times more Potassium, 187.8 times more Selenium and 10 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Crackers, matzo, whole-wheat have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, matzo, whole-wheat contain 14 times more Energy, 7.9 times more Fat, 3 times more Omega 3, 7.8 times more Omega 6, 14.2 times more Carbohydrate, 7.9 times more Fiber and 20.5 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.