Comparing Nutrients in 1 kilogram Crackers, wheat, regular VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, wheat, regular	Carrots	Recommended Dietary Allowance
Energy	157% 4550kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	617% 9.87g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	440% 74.7g	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	544% 707g	73.7% 96g	130g per day for Men 19-50 years
Sugars	214% 155g	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	5.8% 4.2g	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	% 7.9g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 118g	% 36g	g per day for Men 19-50 years
Fiber	182% 69g	73.7% 28g	38g per day for Men 19-50 years
Protein	130% 73g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	237% 2.84mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	251% 40.2mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	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	95% 380μg	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	0% 0mg	65.6% 59mg	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	103% 15.5mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Carrots	Recommended Dietary Allowance
Calcium	92% 920mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	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	330% 26.4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	431% 3020mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	466% 6990mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, regular vs Carrots:

• Crackers, wheat, regular have 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A and more Vitamin C than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Raw Carrots have similar amounts of Vitamin K per 1 kg.
• Both Crackers, wheat, regular as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, regular vs Carrots:

• Crackers, wheat, regular have 2.8 times more Calcium, 6.1 times more Copper, 8.8 times more Iron, 6 times more Magnesium, 10.8 times more Manganese, 8.6 times more Phosphorus, 99 times more Selenium, 10.1 times more Sodium and 6.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 32.1 times more Water than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, regular have 11.1 times more Energy, 68.3 times more Fat, 100.3 times more Saturated Fat, 493.5 times more Omega 3, 74.7 times more Omega 6, 7.4 times more Carbohydrate, 3.3 times more Sugars, 2.5 times more Fiber and 7.8 times more Protein than Raw Carrots.
• Both Crackers, wheat, regular as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.