Comparing Nutrients in 1 pound Boiled Carrots VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Rice crackers	10%	11%	79%

Macro Nutrients

	Boiled Carrots	Rice crackers	Recommended Dietary Allowance
Energy	5.47% 159kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	42.2% 7.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	288% 375g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	0% 0g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	0% 0g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Rice crackers	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	165% 1.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	193% 2.5mg	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	16% 63.5μg	25% 100μg	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	18% 16.3mg	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	31% 4.67mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Rice crackers	Recommended Dietary Allowance
Calcium	13.6% 136mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	0% 0μg	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	19.3% 1.54mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	803% 18.5mg	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	19.4% 136mg	235% 1642mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	11% 409g	0.013% 0.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Rice crackers per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Rice crackers:

• 1 pound of Boiled Carrots has more Vitamin A, more Vitamin C and 6.5 times more Vitamin K than Rice crackers.
• While 1 lb of Rice crackers contains 6.6 times more Vitamin B1, 2.3 times more Vitamin B2, 8.6 times more Vitamin B3, 7 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Rice crackers provide similar amounts of Vitamin E per one pound.
• 1 pound of Rice crackers have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Rice crackers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Rice crackers:

• 1 pound of Boiled Carrots has more Calcium, more Iron and 819.7 times more Water than Rice crackers.
• While 1 lb of Rice crackers contains 17.7 times more Copper, 15.6 times more Magnesium, 26.3 times more Manganese, 12.1 times more Phosphorus, 36.4 times more Selenium, 4 times more Sodium and 11 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Rice crackers contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Rice crackers lack sufficient amounts of Calcium and Iron
• Both Boiled and Drained Carrots as well as Rice crackers lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has more Sugars and more Fiber than Rice crackers.
• While 1 lb of Rice crackers contains 11.9 times more Energy, 27.8 times more Fat, 59 times more Omega 3, 18.2 times more Omega 6, 10.1 times more Carbohydrate and 13.2 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Rice crackers provide inadequate amounts of Fiber