Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	3.6% 104kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	15% 4.84g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	84.4% 14.4g	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	264% 343g	130g per day for Men 19-50 years
Sugars	15.4% 11g	7.63% 5.53g	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	0% 0g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, whole-wheat, reduced fat	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	68.7% 0.89mg	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	34% 136μg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	14% 141mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	225% 2.03mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	451% 10.4mg	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	236% 1651mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	225% 3379mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Crackers, whole-wheat, reduced fat per 1 lb

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

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 1.2 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While 1 lb of Crackers, whole-wheat, reduced fat contains 9.7 times more Vitamin B1, 12.4 times more Vitamin B3, 6.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9, 1.5 times more Vitamin E and 1.3 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, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• 1 pound of Canned Carrots with Liquids and Salt has 35.9 times more Water than Crackers, whole-wheat, reduced fat.
• While 1 lb of Crackers, whole-wheat, reduced fat contains 1.3 times more Calcium, 4.3 times more Copper, 6.8 times more Iron, 13.3 times more Magnesium, 5.1 times more Manganese, 18.2 times more Phosphorus, 2.2 times more Potassium, 35.3 times more Selenium, 3.1 times more Sodium and 10.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 2 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 1 lb of Crackers, whole-wheat, reduced fat contains 18.1 times more Energy, 54.2 times more Fat, 42.7 times more Saturated Fat, 49.8 times more Omega 3, 56.5 times more Omega 6, 14.1 times more Carbohydrate, 6.1 times more Fiber and 19.6 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