Comparing Nutrients in 1 kilogram Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	173% 5010kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	256% 248g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 643g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	250% 181g	34.2% 25g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 181g	NA	g per day for Men 19-50 years
Fiber	50% 19g	39.5% 15g	38g per day for Men 19-50 years
Protein	91% 51g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	201% 32.2mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	163% 650μg	22.5% 90μg	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	30% 27mg	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	123% 18.5mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	182% 218μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	116% 1.04mg	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	325% 26mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	560% 13mg	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	167% 1170mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	314% 4710mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Canned Carrots with Salt:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 10.2 times more Vitamin B1, 7.1 times more Vitamin B2, 5.8 times more Vitamin B3, 1.3 times more Vitamin B5, 7.2 times more Vitamin B9, 2.5 times more Vitamin E and 2.2 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Canned Carrots with Salt:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 2.1 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 4.9 times more Phosphorus, 6.5 times more Selenium, 1.9 times more Sodium and 4.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Potassium and 21.3 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Drained Canned Carrots with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 20 times more Energy, 130.7 times more Fat, 138.9 times more Saturated Fat, 5.5 times more Omega 3, 20.4 times more Omega 6, 11.6 times more Carbohydrate, 7.3 times more Sugars, 1.3 times more Fiber and 8 times more Protein than Drained Canned Carrots with Salt.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.