Comparing Nutrients in 1 pound Carrots VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	6.4% 186kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	33.4% 43.5g	214% 278g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 31.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	15% 150mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	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	22.7% 159mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 400g	0.38% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Crackers, standard snack-type, regular:

• Raw Carrots have more Vitamin A, 2.2 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 6.3 times more Vitamin B1, 7.9 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4.8 times more Vitamin B9, 4.6 times more Vitamin E and 5.3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Crackers, standard snack-type, regular:

• Raw Carrots have 2.7 times more Potassium and 28.1 times more Water than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 3.6 times more Calcium, 2.3 times more Copper, 13.4 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 7.1 times more Phosphorus, 67 times more Selenium, 10.5 times more Sodium and 2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.2 times more Fiber than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 12.4 times more Energy, 110.1 times more Fat, 173.8 times more Saturated Fat, 773 times more Omega 3, 115.7 times more Omega 6, 6.4 times more Carbohydrate, 1.7 times more Sugars and 7.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.