Comparing Nutrients in 1 kilogram Rice cake, cracker (include hain mini rice cakes) VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Carrots	Recommended Dietary Allowance
Energy	135% 3920kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.75g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	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	624% 811g	73.7% 96g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	NA	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	111% 42g	73.7% 28g	38g per day for Men 19-50 years
Protein	127% 71g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	52.5% 210μg	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	82.7% 12.4mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Carrots	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	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	186% 15mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	514% 3600mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	126% 4280mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.57% 58g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rice cake, cracker (include hain mini rice cakes) vs Carrots:

• Rice cake, cracker (include hain mini rice cakes) have 2.8 times more Vitamin B2, 7.9 times more Vitamin B3 and 1.9 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 6.9 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Raw Carrots have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice cake, cracker (include hain mini rice cakes) vs Carrots:

• Rice cake, cracker (include hain mini rice cakes) have 9.9 times more Copper, 5 times more Iron, 10.9 times more Magnesium, 10.3 times more Phosphorus, 1.3 times more Potassium, 246 times more Selenium and 12.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium and 15.2 times more Water than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Raw Carrots have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rice cake, cracker (include hain mini rice cakes) have 9.6 times more Energy, 17.9 times more Fat, 27.3 times more Saturated Fat, 14.9 times more Omega 6, 8.5 times more Carbohydrate, 1.5 times more Fiber and 7.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.4 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.