Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Canned Carrots with Salt	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	8.62% 250kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	36.4% 6.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	607% 789g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	39.5% 15g	311% 118g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	234% 131g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	338% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	122% 1.6mg	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	22.5% 90μg	87.5% 350μg	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	30% 27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	25% 250mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	389% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	80% 6.4mg	581% 46.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	319% 1340mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1522% 35mg	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	34.3% 240mg	436% 3050mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1365% 751μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	237% 26mg	11mg per day for Men 19-50 years
Water	25% 930g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, matzo, whole-wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Crackers, matzo, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Crackers, matzo, whole-wheat:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• While 1 kg of Crackers, matzo, whole-wheat contains 20.3 times more Vitamin B1, 9 times more Vitamin B2, 9.8 times more Vitamin B3, 9.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Crackers, matzo, whole-wheat:

• 1 kilogram of Canned Carrots with Salt has 121 times more Sodium and 19.4 times more Water than Crackers, matzo, whole-wheat.
• While 1 kg of Crackers, matzo, whole-wheat contains 3.4 times more Copper, 7.3 times more Iron, 16.8 times more Magnesium, 7.8 times more Manganese, 12.7 times more Phosphorus, 1.8 times more Potassium, 187.8 times more Selenium and 10 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, matzo, whole-wheat contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, matzo, whole-wheat contains 14 times more Energy, 3 times more Omega 3, 7.8 times more Omega 6, 14.2 times more Carbohydrate, 7.9 times more Fiber and 20.5 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein