Comparing Nutrients in 1 kilogram Cracker, meal VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cracker, meal	Boiled Carrots	Recommended Dietary Allowance
Energy	132% 3830kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	47.6% 34.5g	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	NA	4.97% 3.6g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	166% 93g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	580% 6.96mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	360% 4.68mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	118% 1.53mg	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	340% 1360μg	35% 140μg	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	0% 0mg	40% 36mg	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	28.7% 4.3mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Boiled Carrots	Recommended Dietary Allowance
Calcium	23% 230mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	580% 46.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	410% 9.44mg	67.4% 1.55mg	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	149% 1040mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.05% 76g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cracker, meal vs Boiled Carrots:

• Cracker, meal has 10.5 times more Vitamin B1, 10.6 times more Vitamin B2, 8.8 times more Vitamin B3, 2 times more Vitamin B5 and 9.7 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.9 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 45.7 times more Vitamin K than Cracker, meal.
• Both Cracker, meal as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cracker, meal vs Boiled Carrots:

• Cracker, meal has 13.2 times more Copper, 13.6 times more Iron, 2.4 times more Magnesium, 6.1 times more Manganese, 3.5 times more Phosphorus, 60.4 times more Selenium and 3.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Calcium, 2 times more Potassium, 3.6 times more Sodium and 11.9 times more Water than Cracker, meal.

Comparison of macro-nutrients per 1 kilogram:

• Cracker, meal has 10.9 times more Energy, 9.4 times more Fat, 39 times more Omega 3, 7.9 times more Omega 6, 9.8 times more Carbohydrate and 12.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.5 times more Sugars than Cracker, meal.
• Both Cracker, meal and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Cracker, meal as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.