Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	3.15% 91kcal	45.7% 1326kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	8.15% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	245% 319g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	5.53% 4g	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	19% 7.14g	239% 91g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	39.2% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	82.7% 1.08mg	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	7.94% 31.8μg	44.7% 179μg	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	8.8% 7.94mg	0.44% 0.4mg	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	19.3% 2.9mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	12.3% 123mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	203% 1.83mg	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	25.8% 2.06mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	926% 21.3mg	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	11.3% 79.4mg	189% 1326mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	57.8% 1965mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	172% 94μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Crackers, rye, wafers, plain:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 20 times more Vitamin C and 1.7 times more Vitamin K than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 22.5 times more Vitamin B1, 10.7 times more Vitamin B2, 3.8 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Crackers, rye, wafers, plain have similar amounts of Vitamin E per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Crackers, rye, wafers, plain:

• Canned Carrots Solids and Liquids with Salt have 18.6 times more Water than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.3 times more Calcium, 4.5 times more Copper, 11.4 times more Iron, 13.4 times more Magnesium, 11.9 times more Manganese, 16.7 times more Phosphorus, 2.9 times more Potassium, 59.5 times more Selenium, 2.3 times more Sodium and 9.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Sugars than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 14.5 times more Energy, 6 times more Omega 3, 6.2 times more Omega 6, 15 times more Carbohydrate, 12.7 times more Fiber and 16.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.