Comparing Nutrients in 14 ounces Carrots VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Carrots	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	5.6% 163kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	4.18% 1.34g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	233% 303g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	140% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	131% 524μg	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	26% 23.4mg	0% 0mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	13% 131mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	184% 4.22mg	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	20% 139mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	397% 218μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	221% 3322mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Crackers, melba toast, wheat:

• Raw Carrots have more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 6.4 times more Vitamin B1, 5.2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Crackers, melba toast, wheat:

• Raw Carrots have 2.2 times more Potassium and 16.1 times more Water than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 1.3 times more Calcium, 5.9 times more Copper, 15 times more Iron, 4.7 times more Magnesium, 7.4 times more Manganese, 4.7 times more Phosphorus, 550 times more Selenium, 12.1 times more Sodium and 6.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Crackers, melba toast, wheat contain 9.1 times more Energy, 9.6 times more Fat, 10.5 times more Saturated Fat, 25 times more Omega 3, 8.6 times more Omega 6, 8 times more Carbohydrate, 2.6 times more Fiber and 13.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.