Comparing Nutrients in 14 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Carrots	8%	5%	87%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Carrots	Recommended Dietary Allowance
Energy	61% 1770kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	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	196% 255g	29.2% 38g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	0% 0g	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	% 0g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 14.2g	g per day for Men 19-50 years
Fiber	169% 64.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	85.5% 48g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	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	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Carrots	Recommended Dietary Allowance
Calcium	88.5% 885mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	157% 12.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	239% 1675mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Carrots:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.2 times more Vitamin B1, 3.8 times more Vitamin B2 and 5.5 times more Vitamin B3 than Raw Carrots.

Comparing minerals per 14 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Carrots:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 6.8 times more Calcium, 14.3 times more Copper, 10.6 times more Iron, 16.5 times more Magnesium, 17.6 times more Manganese, 12.1 times more Phosphorus, 1.5 times more Potassium, 197 times more Selenium, 8.5 times more Sodium and 12.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 20.6 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 14 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 10.9 times more Energy, 65.1 times more Fat, 6.7 times more Carbohydrate, 5.8 times more Fiber and 13 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.7 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.