Comparing Nutrients in 1 kilogram Boiled Carrots VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	12% 350kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	632% 822g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	14.8% 10.7g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	434% 165g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	162% 2.1mg	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	35% 140μg	118% 470μg	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	40% 36mg	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	68.7% 10.3mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	30% 300mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	1076% 24.8mg	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	43% 300mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	665% 366μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	273% 4100mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	217% 24mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Crackers, crispbread, rye:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 2.3 times more Vitamin K than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 3.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Crackers, crispbread, rye:

• Boiled and Drained Carrots have 14.8 times more Water than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 15 times more Copper, 7.1 times more Iron, 7.8 times more Magnesium, 16 times more Manganese, 9 times more Phosphorus, 1.4 times more Potassium, 52.3 times more Selenium, 7.1 times more Sodium and 12 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, crispbread, rye have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 3.2 times more Sugars than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 10.5 times more Energy, 7.2 times more Fat, 79 times more Omega 3, 5.5 times more Omega 6, 10 times more Carbohydrate, 5.5 times more Fiber and 10.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.