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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	5.6% 163kcal	67.6% 1961kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	106% 18g	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	178% 232g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	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	% 2.34g	% 11g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 26g	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	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	368% 3314μg	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	17.7% 0.23mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	45% 0.59mg	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	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	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	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	13% 131mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	143% 1.3mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	212% 3179mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.31% 11.6g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 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, 4.7 times more Vitamin B2, 6.2 times more Vitamin B3, 1.7 times more Vitamin B5, 4.5 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B6 per 14 oz.
• Both Raw 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 Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Raw Carrots have 1.5 times more Potassium and 30.1 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.5 times more Calcium, 7.2 times more Copper, 9.2 times more Iron, 4.6 times more Magnesium, 5.5 times more Manganese, 7.8 times more Phosphorus, 108 times more Selenium, 11.6 times more Sodium and 4.7 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, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 12 times more Energy, 102.3 times more Fat, 150.1 times more Saturated Fat, 45.5 times more Omega 6, 6.1 times more Carbohydrate, 2.2 times more Sugars and 12.3 times more Protein than Raw Carrots.
• Both Raw 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.