Comparing Nutrients in 1 pound Crackers, toast thins, low sodium VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Crackers, toast thins, low sodium	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	69% 2005kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	75.4% 73g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	45.7% 14.6g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	19.3% 25g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	15.5% 11.2g	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	116% 44g	18% 6.8g	38g per day for Men 19-50 years
Protein	52.2% 29.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	39% 0.51mg	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	37.4% 150μg	10.2% 41μg	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	0% 0mg	13.6% 12.2mg	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	51% 7.67mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	52.4% 0.47mg	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	197% 15.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	172% 1207mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	53.5% 803mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1% 37g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, toast thins, low sodium versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, toast thins, low sodium vs Canned Carrots with Salt:

• 1 pound of Crackers, toast thins, low sodium has 20.7 times more Vitamin B1, 4.2 times more Vitamin B2, 6.7 times more Vitamin B3, 2.7 times more Vitamin B6, 3.7 times more Vitamin B9, 2.3 times more Vitamin E and 2.8 times more Vitamin K than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A and more Vitamin C than Crackers, toast thins, low sodium.
• 1 pound of Crackers, toast thins, low sodium have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Crackers, toast thins, low sodium as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, toast thins, low sodium vs Canned Carrots with Salt:

• 1 pound of Crackers, toast thins, low sodium has 3 times more Copper, 5.4 times more Iron, 12.8 times more Magnesium, 11.1 times more Phosphorus, 1.7 times more Potassium, 115.3 times more Selenium and 7.5 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Calcium, 1.4 times more Sodium and 11.4 times more Water than Crackers, toast thins, low sodium.
• 1 pound of Crackers, toast thins, low sodium lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, toast thins, low sodium has 17.7 times more Energy, 84.9 times more Fat, 89.6 times more Saturated Fat, 88.1 times more Omega 3, 96.8 times more Omega 6, 12.2 times more Carbohydrate, 5.2 times more Sugars, 6.5 times more Fiber and 10.1 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein