Comparing Nutrients in 1 kilogram Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Carrots	Recommended Dietary Allowance
Energy	157% 4560kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	53.8% 39g	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	4.14% 3g	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	% 4g	% 4g	g per day for Men 19-50 years
Sucrose	% 32g	% 27g	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	44.6% 25g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	17.5% 70μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	28% 280mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	70% 5.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	81.4% 570mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	593% 8900mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.67% 25g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Carrots:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.3 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Vitamin B6 and 2 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Boiled Carrots:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 5.1 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 15.3 times more Sodium and 2.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Potassium and 36.4 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled and Drained Carrots have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 13 times more Energy, 85.6 times more Fat, 190.4 times more Saturated Fat, 34 times more Omega 3, 15.3 times more Omega 6, 9.4 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Carrots.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Boiled and Drained Carrots have similar amounts of Sugars and Fiber per 1 kg.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.