Comparing Nutrients in 14 ounces Rice crackers VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Rice crackers	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	57% 1651kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 328g	17% 22g	130g per day for Men 19-50 years
Sugars	0% 0g	13.6% 9.84g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	71% 39.7g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.43mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	34% 0.44mg	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	22% 87.3μg	8.93% 35.7μg	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	12% 10.7mg	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	33.3% 5mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	NA	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	0% 0mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	703% 16mg	77.7% 1.8mg	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	205% 1437mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.012% 0.44g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice crackers versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice crackers vs Canned Carrots with Salt:

• 14 ounces of Rice crackers have 24.2 times more Vitamin B1, 3.4 times more Vitamin B2, 10 times more Vitamin B3, 12 times more Vitamin B5, 4.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.7 times more Vitamin E than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and 4.7 times more Vitamin K than Rice crackers.
• 14 ounces of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Rice crackers as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rice crackers vs Canned Carrots with Salt:

• 14 ounces of Rice crackers have 2.9 times more Copper, 19.5 times more Magnesium, 9 times more Manganese, 15.1 times more Phosphorus, 1.4 times more Potassium, 63.8 times more Selenium and 8.5 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Calcium, more Iron and 845 times more Water than Rice crackers.
• Both Rice crackers and Canned Carrots with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Rice crackers lack sufficient amounts of Calcium and Iron
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice crackers have 16.6 times more Energy, 26.3 times more Fat, 5.4 times more Omega 3, 20 times more Omega 6, 14.9 times more Carbohydrate and 15.6 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Sugars and more Fiber than Rice crackers.
• 14 ounces of Rice crackers provide inadequate amounts of Fiber
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein