Comparing Nutrients in 1 kilogram Boiled Carrots VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	12% 350kcal	170% 4940kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	150% 48g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	268% 45.5g	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	449% 584g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	145% 105g	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	7.03% 5.1g	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	% 27.6g	g per day for Men 19-50 years
Sucrose	% 27g	% 65.7g	g per day for Men 19-50 years
Fiber	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	947% 8520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	408% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	382% 61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	114% 1.48mg	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	215% 860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	137% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	30% 300mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	360% 3.24mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	341% 7.84mg	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	391% 2740mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	534% 8010mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.79% 29.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Boiled and Drained Carrots have 852 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 7.4 times more Vitamin B1, 6.2 times more Vitamin B2, 9.5 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Carrots as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Boiled and Drained Carrots have 30.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.7 times more Calcium, 19.1 times more Copper, 8.1 times more Iron, 5.5 times more Magnesium, 5.1 times more Manganese, 9.1 times more Phosphorus, 15.4 times more Selenium, 13.8 times more Sodium and 5.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 14.1 times more Energy, 136.3 times more Fat, 160.1 times more Saturated Fat, 52.3 times more Omega 6, 7.1 times more Carbohydrate, 3 times more Sugars and 15.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.