Comparing Nutrients in 1 kilogram Crackers, saltines (includes oyster, soda, soup) VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Boiled Carrots	Recommended Dietary Allowance
Energy	144% 4180kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	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	570% 741g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	73.7% 28g	79% 30g	38g per day for Men 19-50 years
Protein	169% 95g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	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	76.7% 11.5mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Boiled Carrots	Recommended Dietary Allowance
Calcium	19% 190mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	627% 9410mg	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	1.36% 50.5g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines (includes oyster, soda, soup) vs Boiled Carrots:

• Crackers, saltines (includes oyster, soda, soup) have 10.6 times more Vitamin B1, 11.1 times more Vitamin B2, 10 times more Vitamin B3, 2.3 times more Vitamin B5, 9.6 times more Vitamin B9, more Vitamin B12 and 1.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled and Drained Carrots have similar amounts of Vitamin E per 1 kg.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines (includes oyster, soda, soup) vs Boiled Carrots:

• Crackers, saltines (includes oyster, soda, soup) have 8.2 times more Copper, 16.4 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 3.4 times more Phosphorus, 14.7 times more Selenium, 16.2 times more Sodium and 3.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Calcium, 1.5 times more Potassium and 17.9 times more Water than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines (includes oyster, soda, soup) have 11.9 times more Energy, 48 times more Fat, 55.1 times more Saturated Fat, 553 times more Omega 3, 49.1 times more Omega 6, 9 times more Carbohydrate and 12.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.