Comparing Nutrients in 1 pound Canned Carrots with Salt VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Canned Carrots with Salt	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	3.9% 113kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	172% 29g	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	238% 310g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	80% 30.4g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	59.3% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	74.3% 0.97mg	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	93% 372μg	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	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	11.3% 113mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	134% 1.2mg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	295% 6.78mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, saltines, whole wheat (includes multi-grain) per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Crackers, saltines, whole wheat (includes multi-grain) 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, whole wheat (includes multi-grain):

• 1 pound of Canned Carrots with Salt has more Vitamin A and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 25.8 times more Vitamin B1, 7.5 times more Vitamin B2, 8 times more Vitamin B3, 4.8 times more Vitamin B5, 1.9 times more Vitamin B6, 9.1 times more Vitamin B9, 1.6 times more Vitamin E and 1.9 times more Vitamin K than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 pound of Canned Carrots with Salt has more Calcium and 9.4 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 2.6 times more Copper, 8 times more Iron, 8.8 times more Magnesium, 3.3 times more Manganese, 8.2 times more Phosphorus, 64.5 times more Selenium, 5 times more Sodium and 5.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, saltines, whole wheat (includes multi-grain) 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, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 15.9 times more Energy, 56.4 times more Fat, 71.7 times more Omega 3, 81.5 times more Omega 6, 12.3 times more Carbohydrate, 4.5 times more Fiber and 11.2 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