Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	3.6% 104kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	39.8% 6.76g	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	283% 368g	130g per day for Men 19-50 years
Sugars	15.4% 11g	5.5% 4g	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	50% 19g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rice cake, cracker (include hain mini rice cakes)	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	221% 35.4mg	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	52.3% 0.68mg	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	24% 95μg	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	37.5% 5.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	14% 141mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	52% 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	29.5% 2.36mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	141% 594mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	NA	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	233% 1633mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	57% 1941mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Rice cake, cracker (include hain mini rice cakes) per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Rice cake, cracker (include hain mini rice cakes) 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 Rice cake, cracker (include hain mini rice cakes):

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C and 5.2 times more Vitamin K than Rice cake, cracker (include hain mini rice cakes).
• While 1 lb of Rice cake, cracker (include hain mini rice cakes) contains 3.2 times more Vitamin B1, 5.9 times more Vitamin B2, 18.6 times more Vitamin B3, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.7 times more Vitamin E 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 Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Rice cake, cracker (include hain mini rice cakes) 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 Rice cake, cracker (include hain mini rice cakes):

• 1 pound of Canned Carrots with Liquids and Salt has 2.8 times more Calcium, 3.4 times more Sodium and 16 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While 1 lb of Rice cake, cracker (include hain mini rice cakes) contains 4.3 times more Copper, 2.9 times more Iron, 14.6 times more Magnesium, 18 times more Phosphorus, 2.5 times more Potassium, 61.5 times more Selenium 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
• 1 pound of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 2.8 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 1 lb of Rice cake, cracker (include hain mini rice cakes) contains 17 times more Energy, 30.7 times more Fat, 35 times more Saturated Fat, 26.6 times more Omega 6, 15.1 times more Carbohydrate, 2.3 times more Fiber and 12.2 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 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in one pound.