Comparing Nutrients in 1 kilogram Carrots VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Carrots	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	14% 410kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	261% 253g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	521% 88.7g	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	469% 610g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	24.7% 18g	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	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	42% 16g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	253% 40.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	40.8% 0.53mg	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	225% 900μg	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	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	52.5% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	33% 330mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	237% 2.13mg	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	450% 36mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	242% 5.56mg	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	326% 2280mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	144% 2160mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	24% 883g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Crackers, standard snack-type, regular, low salt:

• Raw Carrots have more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin K than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 6.2 times more Vitamin B1, 5.9 times more Vitamin B2, 4.1 times more Vitamin B3, 4.7 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Crackers, standard snack-type, regular, low salt have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Carrots as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Crackers, standard snack-type, regular, low salt:

• Raw Carrots have 25.2 times more Water than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 3.6 times more Calcium, 4.7 times more Copper, 12 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 6.5 times more Phosphorus, 66 times more Selenium, 3.1 times more Sodium and 2.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Crackers, standard snack-type, regular, low salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2.6 times more Sugars and 1.8 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 12.2 times more Energy, 105.4 times more Fat, 118 times more Saturated Fat, 327.5 times more Omega 3, 88.7 times more Omega 6, 6.4 times more Carbohydrate and 8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.