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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Carrots	Recommended Dietary Allowance
Energy	157% 4560kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	592% 769g	73.7% 96g	130g per day for Men 19-50 years
Sugars	53.8% 39g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 32g	% 36g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	44.6% 25g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Carrots	Recommended Dietary Allowance
Vitamin A	NA	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	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	Carrots	Recommended Dietary Allowance
Calcium	28% 280mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	593% 8900mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.67% 25g	24% 883g	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 Carrots:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.7 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 2.7 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 Raw Carrots have similar amounts of Vitamin B1 per 1 kg.

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

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.9 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 12.9 times more Sodium and 1.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.7 times more Potassium and 35.6 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 Raw 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 11.1 times more Energy, 64.2 times more Fat, 178.5 times more Saturated Fat, 17 times more Omega 3, 13.3 times more Omega 6, 8 times more Carbohydrate and 2.7 times more Protein than Raw Carrots.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Raw 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 Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.