Comparing Nutrients in 14 ounces Carrots VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	5.6% 163kcal	69.8% 2024kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	69% 22g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	383% 6.14g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	270% 46g	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	187% 243g	130g per day for Men 19-50 years
Sugars	26% 19g	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 27.6g	g per day for Men 19-50 years
Fiber	29.2% 11g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, standard snack-type, regular	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	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	19.2% 0.25mg	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	91% 365μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	229% 275μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	13% 131mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	46% 0.41mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	84.7% 1.95mg	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	141% 984mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	192% 2881mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Crackers, standard snack-type, regular:

• Raw Carrots have more Vitamin A, 2.2 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 6.3 times more Vitamin B1, 7.9 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4.8 times more Vitamin B9, 4.6 times more Vitamin E and 5.3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Crackers, standard snack-type, regular:

• Raw Carrots have 2.7 times more Potassium and 28.1 times more Water than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 3.6 times more Calcium, 2.3 times more Copper, 13.4 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 7.1 times more Phosphorus, 67 times more Selenium, 10.5 times more Sodium and 2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.2 times more Fiber than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 12.4 times more Energy, 110.1 times more Fat, 173.8 times more Saturated Fat, 773 times more Omega 3, 115.7 times more Omega 6, 6.4 times more Carbohydrate, 1.7 times more Sugars and 7.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.