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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	14% 410kcal	170% 4940kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	150% 48g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	449% 584g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	% 27.6g	g per day for Men 19-50 years
Sucrose	% 36g	% 65.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	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	408% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	382% 61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	114% 1.48mg	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	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	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	137% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	33% 330mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	360% 3.24mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	391% 2740mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	534% 8010mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	24% 883g	0.79% 29.3g	3700g per day for Men 19-50 years

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

• Raw Carrots have 835 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, 4.7 times more Vitamin B2, 6.2 times more Vitamin B3, 1.7 times more Vitamin B5, 4.5 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B6 per 1 kg.
• Both Raw 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 Carrots vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Raw Carrots have 1.5 times more Potassium and 30.1 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.5 times more Calcium, 7.2 times more Copper, 9.2 times more Iron, 4.6 times more Magnesium, 5.5 times more Manganese, 7.8 times more Phosphorus, 108 times more Selenium, 11.6 times more Sodium and 4.7 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.2 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 12 times more Energy, 102.3 times more Fat, 150.1 times more Saturated Fat, 45.5 times more Omega 6, 6.1 times more Carbohydrate, 2.2 times more Sugars and 12.3 times more Protein than Raw Carrots.
• Both Raw 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.