Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	3.6% 104kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	309% 52.5g	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	214% 278g	130g per day for Men 19-50 years
Sugars	15.4% 11g	51% 37g	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	1.8% 1.3g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 31.5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, regular	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	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	22% 0.29mg	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	104% 417μg	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% 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% 3.3mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	14% 141mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	52.4% 0.47mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	97% 2.23mg	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	161% 1125mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Crackers, standard snack-type, regular:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 21.9 times more Vitamin B1, 16.9 times more Vitamin B2, 10.3 times more Vitamin B3, 3 times more Vitamin B5, 11.5 times more Vitamin B9, 4.2 times more Vitamin E and 7.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Crackers, standard snack-type, regular:

• 1 pound of Canned Carrots with Liquids and Salt has 1.5 times more Potassium and 29.6 times more Water than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 3.9 times more Calcium, 7.8 times more Iron, 2 times more Magnesium, 12.4 times more Phosphorus, 16.8 times more Selenium, 3 times more Sodium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Crackers, standard snack-type, regular contain similar levels of Copper and Manganese per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, standard snack-type, regular contains 22.2 times more Energy, 188.8 times more Fat, 222.5 times more Saturated Fat, 193.3 times more Omega 3, 206.6 times more Omega 6, 11.4 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 11.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein