Comparing Nutrients in 1 pound Canned Carrots with Salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	166% 28.2g	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	239% 311g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	2.3% 1.68g	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	125% 47.6g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	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	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	64% 0.83mg	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	31.8% 127μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	224% 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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	443% 10mg	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.33% 12.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, whole-wheat, low salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 1 pound of Canned Carrots with Salt has more Vitamin A and more Vitamin C than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 11.2 times more Vitamin B1, 3.3 times more Vitamin B2, 8.2 times more Vitamin B3, 6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, whole-wheat, low salt provide similar amounts of Vitamin E and Vitamin K per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Crackers, whole-wheat, low salt:

• 1 pound of Canned Carrots with Salt has 1.3 times more Sodium and 34.4 times more Water than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 2 times more Calcium, 4.3 times more Copper, 4.8 times more Iron, 12.4 times more Magnesium, 5 times more Manganese, 12.3 times more Phosphorus, 1.7 times more Potassium, 36.8 times more Selenium and 8.3 times more Zinc than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 6.7 times more Sugars than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 17.7 times more Energy, 90.5 times more Fat, 94.3 times more Saturated Fat, 34.2 times more Omega 3, 78.7 times more Omega 6, 12.4 times more Carbohydrate, 7 times more Fiber and 13.8 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