Comparing Nutrients in 14 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Carrots	Recommended Dietary Allowance
Energy	62.4% 1810kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	25% 32.6g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	19% 13.7g	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	1.64% 1.2g	1.97% 1.43g	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	% 1.6g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 10.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	11% 111mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	27.8% 2.22mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	26.7% 0.62mg	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	32.3% 226mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	235% 3532mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Carrots:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.3 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Vitamin B6 and 2 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Carrots:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 5.1 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 15.3 times more Sodium and 2.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Potassium and 36.4 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled and Drained Carrots have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 13 times more Energy, 85.6 times more Fat, 190.4 times more Saturated Fat, 34 times more Omega 3, 15.3 times more Omega 6, 9.4 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Carrots.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled and Drained Carrots have similar amounts of Sugars and Fiber per 14 oz.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.