Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheat VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, matzo, whole-wheat	Boiled Carrots	Recommended Dietary Allowance
Energy	121% 3510kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	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	607% 789g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	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	311% 118g	79% 30g	38g per day for Men 19-50 years
Protein	234% 131g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	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	304% 3.65mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	338% 54mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	87.5% 350μg	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	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, matzo, whole-wheat	Boiled Carrots	Recommended Dietary Allowance
Calcium	23% 230mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	581% 46.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	319% 1340mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1522% 35mg	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	436% 3050mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	1365% 751μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	237% 26mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.3% 48g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, matzo, whole-wheat vs Boiled Carrots:

• Crackers, matzo, whole-wheat have 5.5 times more Vitamin B1, 6.2 times more Vitamin B2, 8.4 times more Vitamin B3, 5.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Crackers, matzo, whole-wheat as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs Boiled Carrots:

• Crackers, matzo, whole-wheat have 20.6 times more Copper, 13.7 times more Iron, 13.4 times more Magnesium, 22.6 times more Manganese, 10.2 times more Phosphorus, 1.3 times more Potassium, 107.3 times more Selenium and 13.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Calcium, 29 times more Sodium and 18.8 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, matzo, whole-wheat have 10 times more Energy, 8.3 times more Fat, 33 times more Omega 3, 7.1 times more Omega 6, 9.6 times more Carbohydrate, 3.9 times more Fiber and 17.2 times more Protein than Boiled and Drained Carrots.
• Both Crackers, matzo, whole-wheat as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.