Comparing Nutrients in 14 ounces Nabisco, Nabisco Ritz Crackers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Carrots	8%	5%	87%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Energy	67.3% 1953kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	67.6% 21.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	225% 38.3g	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	194% 252g	29.2% 38g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	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	3.23% 2.34g	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	% 2.54g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 25g	% 14.2g	g per day for Men 19-50 years
Fiber	24% 9.13g	29.2% 11g	38g per day for Men 19-50 years
Protein	51.2% 28.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	71.4% 286μg	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	92% 14mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Calcium	61% 611mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	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	222% 17.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	155% 1084mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	233% 3501mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Ritz Crackers vs Carrots:

• Nabisco, Nabisco Ritz Crackers have 6.7 times more Vitamin B1, 4.6 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 3.8 times more Vitamin B9, 5.3 times more Vitamin E and 3.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.3 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 14 ounces for Nabisco, Nabisco Ritz Crackers vs Carrots:

• Nabisco, Nabisco Ritz Crackers have 4.7 times more Calcium, 2.8 times more Copper, 14.9 times more Iron, 1.6 times more Magnesium, 3.8 times more Manganese, 7.8 times more Phosphorus, 46 times more Selenium, 12.8 times more Sodium and 2.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.7 times more Potassium and 28.3 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Ritz Crackers have 12 times more Energy, 96.7 times more Fat, 170.3 times more Saturated Fat, 616 times more Omega 3, 96.5 times more Omega 6, 6.6 times more Carbohydrate, 1.7 times more Sugars and 7.8 times more Protein than Raw Carrots.
• Both Nabisco, Nabisco Ritz Crackers and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.