Comparing Nutrients in 1 pound Canned Carrots with Salt VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.9% 113kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	258% 336g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	30% 0.39mg	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	10.2% 41μg	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.6% 12.2mg	0% 0mg	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	22.4% 3.36mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	11.3% 113mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	70% 0.63mg	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	36.3% 2.9mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	135% 3.1mg	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	15.6% 109mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, saltines (includes oyster, soda, soup) per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Canned Carrots with Salt has 558 times more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 39 times more Vitamin B1, 16.2 times more Vitamin B2, 11.7 times more Vitamin B3, 4 times more Vitamin B5, 14.9 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin E and 2.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Canned Carrots with Salt has 1.3 times more Calcium and 18.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 1.3 times more Copper, 8.7 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 25.8 times more Selenium, 3.9 times more Sodium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Potassium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 1.9 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 16.7 times more Energy, 45.5 times more Fat, 45.9 times more Saturated Fat, 50.3 times more Omega 3, 54.1 times more Omega 6, 13.4 times more Carbohydrate, 1.9 times more Fiber and 14.8 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein