Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Canned Carrots with Salt	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	8.62% 250kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	73% 12.4g	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	595% 773g	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	211% 80g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, melba toast, rye (includes pumpernickel)	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	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	66% 0.86mg	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	213% 850μg	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, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	25% 250mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	446% 4mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	321% 7.38mg	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	261% 1830mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	704% 387μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	599% 8990mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	25% 930g	1.32% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, melba toast, rye (includes pumpernickel) per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Crackers, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel):

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 26.3 times more Vitamin B1, 9.5 times more Vitamin B2, 8.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 9.4 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, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Crackers, melba toast, rye (includes pumpernickel):

• 1 kilogram of Canned Carrots with Salt has 19 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 3.1 times more Calcium, 3.9 times more Copper, 5.8 times more Iron, 4.9 times more Magnesium, 1.6 times more Manganese, 7.6 times more Phosphorus, 96.8 times more Selenium, 3.7 times more Sodium and 5.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Potassium 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, melba toast, rye (includes pumpernickel) contains 15.6 times more Energy, 17.9 times more Fat, 9.6 times more Omega 3, 15.7 times more Omega 6, 14 times more Carbohydrate, 5.3 times more Fiber and 18.1 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