Comparing Nutrients in 14 ounces Snacks, rice cracker brown rice, plain VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cracker brown rice, plain	9%	7%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Snacks, rice cracker brown rice, plain	Carrots	Recommended Dietary Allowance
Energy	53% 1536kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.85g	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	249% 323g	29.2% 38g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	44% 16.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	58% 32.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cracker brown rice, plain	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	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	50.4% 0.65mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	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	21% 83.3μg	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	16.4% 2.46mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cracker brown rice, plain	Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	74% 5.9mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	644% 15mg	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	204% 1429mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, rice cracker brown rice, plain vs Carrots:

• Snacks, rice cracker brown rice, plain have 2.8 times more Vitamin B2, 7.9 times more Vitamin B3 and 3.7 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 6.9 times more Vitamin K than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Raw Carrots have similar amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin E per 14 oz.
• Both Snacks, rice cracker brown rice, plain as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, rice cracker brown rice, plain vs Carrots:

• Snacks, rice cracker brown rice, plain have 9.9 times more Copper, 5 times more Iron, 10.9 times more Magnesium, 26.1 times more Manganese, 10.3 times more Phosphorus, 246 times more Selenium, 2.4 times more Sodium and 12.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium and 15.2 times more Water than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain and Raw Carrots have similar amounts of Potassium per 14 oz.
• Both Snacks, rice cracker brown rice, plain as well as Raw Carrots have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cracker brown rice, plain have 9.4 times more Energy, 11.7 times more Fat, 17.8 times more Saturated Fat, 9.7 times more Omega 6, 8.5 times more Carbohydrate, 1.5 times more Fiber and 8.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.3 times more Sugars than Snacks, rice cracker brown rice, plain.
• Both Snacks, rice cracker brown rice, plain as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.