Comparing Nutrients in 1 kilogram Crackers, wheat, low salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, wheat, low salt	Boiled Carrots	Recommended Dietary Allowance
Energy	163% 4730kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	162% 51.8g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	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	499% 649g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	180% 130g	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	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	154% 86g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	421% 5.05mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	125% 500μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80% 96μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	49% 490mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	550% 44mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	774% 18mg	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	314% 2200mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	613% 337μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.84% 31g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, low salt vs Boiled Carrots:

• Crackers, wheat, low salt have 7.7 times more Vitamin B1, 7.4 times more Vitamin B2, 7.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Crackers, wheat, low salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, low salt vs Boiled Carrots:

• Crackers, wheat, low salt have 1.6 times more Calcium, 18.7 times more Copper, 12.9 times more Iron, 6.2 times more Magnesium, 11.5 times more Manganese, 7.3 times more Phosphorus, 48.1 times more Selenium, 3.3 times more Sodium and 8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29.1 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Boiled and Drained Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, low salt have 13.5 times more Energy, 114.4 times more Fat, 172.6 times more Saturated Fat, 140 times more Omega 3, 30.5 times more Omega 6, 7.9 times more Carbohydrate, 3.8 times more Sugars, 1.5 times more Fiber and 11.3 times more Protein than Boiled and Drained Carrots.
• Both Crackers, wheat, low salt as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.