Comparing Nutrients in 1 kilogram Boiled Carrots VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Boiled Carrots	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	12% 350kcal	163% 4730kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	212% 206g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	162% 51.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	87.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	156% 26.5g	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	499% 649g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	180% 130g	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	118% 45g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, wheat, low salt	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	421% 5.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	105% 1.36mg	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	125% 500μg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	80% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	30% 300mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	353% 3.18mg	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	550% 44mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	774% 18mg	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	314% 2200mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	613% 337μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	127% 1900mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	145% 16mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Crackers, wheat, low salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Crackers, wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Crackers, wheat, low salt:

• 1 kilogram of Boiled Carrots has more Vitamin A, more Vitamin C, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Crackers, wheat, low salt.
• While 1 kg of Crackers, wheat, low salt contains 7.7 times more Vitamin B1, 7.4 times more Vitamin B2, 7.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Crackers, wheat, low salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Crackers, wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Crackers, wheat, low salt:

• 1 kilogram of Boiled Carrots has 29.1 times more Water than Crackers, wheat, low salt.
• While 1 kg of Crackers, wheat, low salt contains 1.6 times more Calcium, 18.7 times more Copper, 12.9 times more Iron, 6.2 times more Magnesium, 11.5 times more Manganese, 7.3 times more Phosphorus, 48.1 times more Selenium, 3.3 times more Sodium and 8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Crackers, wheat, low salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crackers, wheat, low salt contains 13.5 times more Energy, 114.4 times more Fat, 172.6 times more Saturated Fat, 140 times more Omega 3, 30.5 times more Omega 6, 7.9 times more Carbohydrate, 3.8 times more Sugars, 1.5 times more Fiber and 11.3 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein