Comparing Nutrients in 1 kilogram Crackers, rye, wafers, seasoned VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Carrots	Recommended Dietary Allowance
Energy	131% 3810kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	199% 3.18g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	550% 209g	73.7% 28g	38g per day for Men 19-50 years
Protein	161% 90g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	130% 520μg	47.5% 190μg	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	1.1% 1mg	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, rye, wafers, seasoned	Carrots	Recommended Dietary Allowance
Calcium	44% 440mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	550% 4.95mg	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	380% 30.4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1031% 23.7mg	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	439% 3070mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	591% 325μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	591% 8870mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, rye, wafers, seasoned vs Carrots:

• Crackers, rye, wafers, seasoned have 4.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A and 59 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, rye, wafers, seasoned vs Carrots:

• Crackers, rye, wafers, seasoned have 1.3 times more Calcium, 11 times more Copper, 10.1 times more Iron, 8.8 times more Magnesium, 16.6 times more Manganese, 8.8 times more Phosphorus, 1.4 times more Potassium, 325 times more Selenium, 12.9 times more Sodium and 10.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 22.1 times more Water than Crackers, rye, wafers, seasoned.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, rye, wafers, seasoned have 9.3 times more Energy, 38.3 times more Fat, 40.2 times more Saturated Fat, 159 times more Omega 3, 32.8 times more Omega 6, 7.7 times more Carbohydrate, 7.5 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Crackers, rye, wafers, seasoned as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.