Comparing Nutrients in 1 kilogram Carrots VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	14% 410kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	570% 741g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	17.8% 13g	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	7.6% 5.5g	2.62% 1.9g	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	% 5.9g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 36g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	73.7% 28g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	928% 8350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.6% 59mg	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	44% 6.6mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	33% 330mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	298% 6.86mg	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	50% 350mg	146% 1020mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	24% 883g	1.36% 50.5g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 times more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 10.6 times more Vitamin B1, 8.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2 times more Vitamin B5, 7.1 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin E and 1.9 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Crackers, saltines (includes oyster, soda, soup):

• Raw Carrots have 1.7 times more Calcium, 2.1 times more Potassium and 17.5 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.1 times more Copper, 18.6 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 2.9 times more Phosphorus, 103 times more Selenium, 13.6 times more Sodium and 2.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 3.7 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 10.2 times more Energy, 36 times more Fat, 51.7 times more Saturated Fat, 276.5 times more Omega 3, 42.7 times more Omega 6, 7.7 times more Carbohydrate and 10.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.