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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16.4% 21.3g	209% 272g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	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	19% 7.14g	110% 41.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, whole-wheat, low salt	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	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	19.3% 2.9mg	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 Liquids and Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	45.4% 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	25.8% 2.06mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	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	11.3% 79.4mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	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	63.5% 953mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	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 Liquids and Salt VS Crackers, whole-wheat, low salt per 14 oz

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

• 14 ounces of Canned Carrots with Liquids and 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 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 10.7 times more Vitamin B3, 5.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and 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 Liquids and 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 Canned Carrots Solids and Liquids 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 Liquids and Salt vs Crackers, whole-wheat, low salt:

• 14 ounces of Canned Carrots with Liquids and 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 1.6 times more Calcium, 4.3 times more Copper, 5.9 times more Iron, 11 times more Magnesium, 5 times more Manganese, 14.8 times more Phosphorus, 1.7 times more Potassium, 36.8 times more Selenium and 7.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 6.6 times more Sugars than Crackers, whole-wheat, low salt.
• While 14 oz of Crackers, whole-wheat, low salt contain 19.3 times more Energy, 122.9 times more Fat, 135.7 times more Saturated Fat, 47 times more Omega 3, 111 times more Omega 6, 12.8 times more Carbohydrate, 5.8 times more Fiber and 15.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein