Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	3.6% 104kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	281% 365g	130g per day for Men 19-50 years
Sugars	15.4% 11g	6.3% 4.6g	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	21.5% 8.16g	273% 104g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	51.6% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	95% 1.23mg	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	9.07% 36.3μg	51% 204μg	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	10% 9.07mg	0.5% 0.45mg	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% 3.3mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	14% 141mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	232% 2.1mg	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	29.5% 2.36mg	337% 27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	1058% 24.3mg	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	13% 91mg	216% 1515mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.61% 22.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Crackers, rye, wafers, plain:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 20 times more Vitamin C and 1.7 times more Vitamin K than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 22.5 times more Vitamin B1, 10.7 times more Vitamin B2, 3.8 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Crackers, rye, wafers, plain have similar amounts of Vitamin E per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Crackers, rye, wafers, plain:

• Canned Carrots Solids and Liquids with Salt have 18.6 times more Water than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 1.3 times more Calcium, 4.5 times more Copper, 11.4 times more Iron, 13.4 times more Magnesium, 11.9 times more Manganese, 16.7 times more Phosphorus, 2.9 times more Potassium, 59.5 times more Selenium, 2.3 times more Sodium and 9.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have 2.4 times more Sugars than Crackers, rye, wafers, plain.
• While Crackers, rye, wafers, plain contain 14.5 times more Energy, 6 times more Omega 3, 6.2 times more Omega 6, 15 times more Carbohydrate, 12.7 times more Fiber and 16.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, rye, wafers, plain have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.