Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	3.6% 104kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	224% 292g	130g per day for Men 19-50 years
Sugars	15.4% 11g	6.26% 4.54g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	193% 73.5g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	309% 2781μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	14% 141mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	325% 2.92mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	497% 11.4mg	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	273% 1914mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 11.1 times more Vitamin B1, 8.1 times more Vitamin B2 and 12.8 times more Vitamin B3 than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 pound of Canned Carrots with Liquids and Salt has 21.7 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 7.2 times more Calcium, 6.3 times more Copper, 6.1 times more Iron, 22 times more Magnesium, 5.6 times more Manganese, 21.1 times more Phosphorus, 2.8 times more Potassium, 49.3 times more Selenium, 2.4 times more Sodium and 10.2 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 2.5 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 19.4 times more Energy, 111.6 times more Fat, 12 times more Carbohydrate, 9 times more Fiber and 20.8 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 and Protein