Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	3.15% 91kcal	63% 1822kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	70.7% 68.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	32.4% 10.4g	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	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	198% 257g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	4.54% 3.3g	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	0% 0g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	36.6% 14g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Vitamin A	270% 2433μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	278% 3.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24.4% 0.32mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	NA	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	19.3% 2.9mg	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 Liquids and Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	12.3% 123mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	45.4% 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	25.8% 2.06mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	96% 2.2mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	314% 4711mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.36% 13.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 44.2 times more Vitamin B1, 17.1 times more Vitamin B2, 14 times more Vitamin B3 and 4.2 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan:

• Canned Carrots Solids and Liquids with Salt have 27.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3.3 times more Calcium, 1.3 times more Copper, 8.6 times more Iron, 2.7 times more Magnesium, 10.2 times more Phosphorus, 4.9 times more Sodium and 4.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 3 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 20 times more Energy, 123.5 times more Fat, 104.6 times more Saturated Fat, 47 times more Omega 3, 54.2 times more Omega 6, 12 times more Carbohydrate, 1.9 times more Fiber and 19.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 14 oz.