Comparing Nutrients in 14 ounces Carrots VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	5.6% 163kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	77.5% 75g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	199% 258g	130g per day for Men 19-50 years
Sugars	26% 19g	4.7% 3.4g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	13% 131mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	71% 0.64mg	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	242% 19.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	95% 2.2mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	216% 3235mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 11.7 times more Vitamin B1, 9.7 times more Vitamin B2, 6.9 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Carrots.

Comparing minerals per 14 ounces for Carrots vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Raw Carrots have 25.2 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 2.8 times more Calcium, 3.6 times more Copper, 16.2 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 4.9 times more Phosphorus, 11.8 times more Sodium and 4.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 5.5 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 11.4 times more Energy, 78.9 times more Fat, 66.8 times more Saturated Fat, 233 times more Omega 3, 35.6 times more Omega 6, 6.8 times more Carbohydrate, 1.3 times more Fiber and 10.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.