Comparing Nutrients in 14 ounces Boiled Carrots VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	4.8% 139kcal	67.6% 1961kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	106% 18g	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	178% 232g	130g per day for Men 19-50 years
Sugars	19% 13.7g	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 26g	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.13g	38g per day for Men 19-50 years
Protein	5.4% 3g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	45% 0.59mg	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	85.3% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	12% 119mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	143% 1.3mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	135% 3.1mg	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	155% 1087mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	212% 3179mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Boiled and Drained Carrots have 852 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 7.4 times more Vitamin B1, 6.2 times more Vitamin B2, 9.5 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled and Drained Carrots as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Boiled and Drained Carrots have 30.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.7 times more Calcium, 19.1 times more Copper, 8.1 times more Iron, 5.5 times more Magnesium, 5.1 times more Manganese, 9.1 times more Phosphorus, 15.4 times more Selenium, 13.8 times more Sodium and 5.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 14.1 times more Energy, 136.3 times more Fat, 160.1 times more Saturated Fat, 52.3 times more Omega 6, 7.1 times more Carbohydrate, 3 times more Sugars and 15.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.