Comparing Nutrients in 1 kilogram Crackers, saltines, low salt (includes oyster, soda, soup) VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	145% 4210kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	62.5% 20g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	273% 4.37g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	30.6% 22g	34% 24.6g	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	3.17% 2.3g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	47.4% 18g	38g per day for Men 19-50 years
Protein	170% 95g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	86% 1.12mg	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	350% 1400μg	20% 80μg	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	22.2% 20mg	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	74.7% 11mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	119% 1190mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	641% 51.3mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	364% 8.4mg	196% 4.5mg	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	159% 1110mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	213% 7240mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	132% 1980mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines, low salt (includes oyster, soda, soup) vs Canned Carrots with Liquids and Salt:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 32.2 times more Vitamin B1, 12.3 times more Vitamin B2, 12.4 times more Vitamin B3, 3.4 times more Vitamin B5, 17.5 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin E and 1.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.9 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines, low salt (includes oyster, soda, soup) vs Canned Carrots with Liquids and Salt:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3.8 times more Calcium, 1.5 times more Copper, 9.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 5.6 times more Phosphorus, 4.2 times more Potassium, 16 times more Selenium and 2.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 23.1 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Canned Carrots Solids and Liquids with Salt have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 18.3 times more Energy, 63.2 times more Fat, 80 times more Saturated Fat, 54.6 times more Omega 3, 64.7 times more Omega 6, 13.8 times more Carbohydrate, 1.6 times more Fiber and 16.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 1 kg.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.