Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Canned Carrots with Salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	8.62% 250kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	92% 29.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	94% 16g	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	550% 715g	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	79% 30g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	355% 4.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	29.2% 0.38mg	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	310% 1240μg	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, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	25% 250mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	221% 2mg	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	675% 54mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	302% 6.95mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	511% 7660mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25% 930g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• Drained Canned Carrots with Salt have more Vitamin A, 2.9 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 31.4 times more Vitamin B1, 15.4 times more Vitamin B2, 9.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 13.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• Drained Canned Carrots with Salt have 1.4 times more Potassium and 22.7 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 4.8 times more Calcium, 1.9 times more Copper, 8.4 times more Iron, 3.4 times more Magnesium, 1.5 times more Manganese, 4.4 times more Phosphorus, 3.2 times more Sodium and 3 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 17.4 times more Energy, 62.1 times more Fat, 81.4 times more Saturated Fat, 7.8 times more Omega 3, 20.2 times more Omega 6, 12.9 times more Carbohydrate, 2 times more Fiber and 14.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.