Comparing Nutrients in 14 ounces Boiled Carrots VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	4.8% 139kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	251% 326g	130g per day for Men 19-50 years
Sugars	19% 13.7g	5.86% 4.25g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	172% 65.5g	38g per day for Men 19-50 years
Protein	5.4% 3g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	25.8% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	64% 0.83mg	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	14% 55.6μg	46.6% 187μg	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	16% 14.3mg	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	27.3% 4.1mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	12% 119mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	427% 9.82mg	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	17% 119mg	153% 1068mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	86.2% 9.5mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Crackers, crispbread, rye:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 2.3 times more Vitamin K than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 3.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Crackers, crispbread, rye:

• Boiled and Drained Carrots have 14.8 times more Water than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 15 times more Copper, 7.1 times more Iron, 7.8 times more Magnesium, 16 times more Manganese, 9 times more Phosphorus, 1.4 times more Potassium, 52.3 times more Selenium, 7.1 times more Sodium and 12 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, crispbread, rye have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 3.2 times more Sugars than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 10.5 times more Energy, 7.2 times more Fat, 79 times more Omega 3, 5.5 times more Omega 6, 10 times more Carbohydrate, 5.5 times more Fiber and 10.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.