Comparing Nutrients in 14 ounces Carrots VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Carrots	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	5.6% 163kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	62% 20g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	37.6% 6.4g	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	196% 255g	130g per day for Men 19-50 years
Sugars	26% 19g	99% 72g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 72g	g per day for Men 19-50 years
Fiber	29.2% 11g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	23.2% 0.3mg	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	64.5% 258μg	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	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	13% 131mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	98% 0.89mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	222% 5.1mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Carrots have more Vitamin A, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.3 times more Vitamin B3, 3.4 times more Vitamin B9, 2.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Carrots have 2.8 times more Potassium and 20.2 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 5 times more Copper, 8.7 times more Iron, 1.9 times more Magnesium, 9 times more Manganese, 3.3 times more Phosphorus, 26 times more Selenium, 6.8 times more Sodium and 5.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.5 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 12.2 times more Energy, 103.5 times more Fat, 156.2 times more Saturated Fat, 30 times more Omega 3, 16.1 times more Omega 6, 6.7 times more Carbohydrate, 3.8 times more Sugars and 5.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.