Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	7.93% 230kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	136% 43.5g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	558% 8.9g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	414% 70.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	526% 684g	130g per day for Men 19-50 years
Sugars	34% 24.6g	144% 104g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 97g	g per day for Men 19-50 years
Fiber	47.4% 18g	129% 49g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	278% 44.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	138% 1.8mg	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	20% 80μg	145% 580μg	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	22.2% 20mg	0% 0mg	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	48.7% 7.3mg	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	31% 310mg	167% 1670mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	219% 1.97mg	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	65% 5.2mg	456% 36.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	398% 9.16mg	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	28.6% 200mg	509% 3560mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	499% 7480mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	101% 11mg	11mg per day for Men 19-50 years
Water	25% 930g	0.74% 27.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Crackers, standard snack-type, with whole wheat:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 16.8 times more Vitamin B1, 9 times more Vitamin B2, 10.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 7.3 times more Vitamin B9, 4 times more Vitamin E and 1.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Crackers, standard snack-type, with whole wheat:

• Canned Carrots Solids and Liquids with Salt have 34.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 5.4 times more Calcium, 1.9 times more Copper, 7 times more Iron, 5.2 times more Magnesium, 2 times more Manganese, 17.8 times more Phosphorus, 21.8 times more Selenium, 3.1 times more Sodium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Crackers, standard snack-type, with whole wheat have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat contain 20.1 times more Energy, 127.4 times more Fat, 173.8 times more Saturated Fat, 111.5 times more Omega 3, 125.7 times more Omega 6, 12.7 times more Carbohydrate, 4.2 times more Sugars, 2.7 times more Fiber and 12.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.