Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.42% 99kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	20.5% 6.56g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	226% 294g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	7.06% 5.1g	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	1.04% 0.75g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	149% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	26.3% 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	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	61.3% 0.55mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	118% 2.72mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	249% 3735mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, saltines (includes oyster, soda, soup) per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup):

• 14 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 39 times more Vitamin B1, 16.2 times more Vitamin B2, 11.7 times more Vitamin B3, 4 times more Vitamin B5, 14.9 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin E and 2.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Crackers, saltines (includes oyster, soda, soup):

• 14 ounces of Canned Carrots with Salt have 1.3 times more Calcium and 18.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 1.3 times more Copper, 8.7 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 25.8 times more Selenium, 3.9 times more Sodium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 1.9 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines (includes oyster, soda, soup) contain 16.7 times more Energy, 45.5 times more Fat, 45.9 times more Saturated Fat, 50.3 times more Omega 3, 54.1 times more Omega 6, 13.4 times more Carbohydrate, 1.9 times more Fiber and 14.8 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