Comparing Nutrients in 14 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Carrots	Recommended Dietary Allowance
Energy	63.5% 1842kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	79.8% 77.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 258g	29.2% 38g	130g per day for Men 19-50 years
Sugars	57% 41.3g	26% 19g	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	6.02% 4.37g	3% 2.2g	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	% 3.77g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 31.6g	% 14.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	51% 28.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Carrots	Recommended Dietary Allowance
Calcium	291% 2913mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	329% 26.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	24.7% 0.57mg	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	56.7% 397mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	199% 2985mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Carrots:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw Carrots.

Comparing minerals per 14 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs Carrots:

• Crackers, cream, La Moderna Rikis Cream Crackers have 22.2 times more Calcium, 2.5 times more Copper, 22.1 times more Iron, 2.3 times more Magnesium, 5.9 times more Manganese, 2.9 times more Phosphorus, 10.9 times more Sodium and 17.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.7 times more Potassium and 19.7 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 14 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers have 11.3 times more Energy, 81.3 times more Fat, 82.3 times more Saturated Fat, 10 times more Omega 3, 6.1 times more Omega 6, 6.8 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fructose and 7.7 times more Protein than Raw Carrots.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 14 oz.