Comparing Nutrients in 14 ounces Crackers, whole-wheat, low salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, whole-wheat, low salt	Carrots	Recommended Dietary Allowance
Energy	60.6% 1758kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	145% 24.7g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	29.2% 38g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	110% 41.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	62.4% 35g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	27.8% 111μg	19% 75.4μg	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	0% 0mg	26% 23.4mg	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	22.8% 3.4mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Carrots	Recommended Dietary Allowance
Calcium	20% 198mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	153% 12.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	388% 8.9mg	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	167% 1171mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat, low salt vs Carrots:

• Crackers, whole-wheat, low salt have 3 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 1.6 times more Vitamin K than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, whole-wheat, low salt vs Carrots:

• Crackers, whole-wheat, low salt have 1.5 times more Calcium, 9.9 times more Copper, 10.3 times more Iron, 8.3 times more Magnesium, 15.7 times more Manganese, 8.4 times more Phosphorus, 147 times more Selenium, 2.7 times more Sodium and 9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 32.7 times more Water than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat, low salt have 10.8 times more Energy, 71.7 times more Fat, 106 times more Saturated Fat, 188 times more Omega 3, 62.2 times more Omega 6, 7.2 times more Carbohydrate, 3.8 times more Fiber and 9.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 12.8 times more Sugars than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.