Comparing Nutrients in 1 pound Crackers, standard snack-type, sandwich, with peanut butter filling VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Carrots	Recommended Dietary Allowance
Energy	77.3% 2241kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	21.6% 15.6g	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	3.2% 2.3g	2.25% 1.63g	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	% 12.5g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 30g	% 12.2g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	93% 52g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	185% 2.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.7mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	53.4% 0.69mg	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	98% 390μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	18% 16.3mg	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	62.3% 9.34mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Boiled Carrots	Recommended Dietary Allowance
Calcium	36.7% 367mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	157% 12.6mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	30.6% 0.7mg	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	178% 1243mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	242% 3633mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Carrots:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 7.4 times more Vitamin B1, 6.2 times more Vitamin B2, 9.5 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B9 and 2 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, standard snack-type, sandwich, with peanut butter filling vs Boiled Carrots:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.7 times more Calcium, 19.1 times more Copper, 8.1 times more Iron, 5.5 times more Magnesium, 5.1 times more Manganese, 9.1 times more Phosphorus, 15.4 times more Selenium, 13.8 times more Sodium and 5.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 30.8 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Boiled and Drained Carrots have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 14.1 times more Energy, 136.3 times more Fat, 160.1 times more Saturated Fat, 52.3 times more Omega 6, 7.1 times more Carbohydrate, 3 times more Sugars and 15.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.