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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	145% 24.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	209% 272g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	2.03% 1.47g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	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	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	56% 0.73mg	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	27.8% 111μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	196% 1.76mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	388% 8.9mg	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	167% 1171mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	106% 58.3μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, whole-wheat, low salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 14 ounces of Canned Carrots with Salt have more Vitamin A and more Vitamin C than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 11.2 times more Vitamin B1, 3.3 times more Vitamin B2, 8.2 times more Vitamin B3, 6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, whole-wheat, low salt provide similar amounts of Vitamin E and Vitamin K per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Carrots with Salt have 1.3 times more Sodium and 34.4 times more Water than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 2 times more Calcium, 4.3 times more Copper, 4.8 times more Iron, 12.4 times more Magnesium, 5 times more Manganese, 12.3 times more Phosphorus, 1.7 times more Potassium, 36.8 times more Selenium and 8.3 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 6.7 times more Sugars than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 17.7 times more Energy, 90.5 times more Fat, 94.3 times more Saturated Fat, 34.2 times more Omega 3, 78.7 times more Omega 6, 12.4 times more Carbohydrate, 7 times more Fiber and 13.8 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