Comparing Nutrients in 1 pound Crackers, whole-wheat VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, whole-wheat	Carrots	Recommended Dietary Allowance
Energy	66.8% 1937kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	29.7% 21.5g	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	0% 0g	3.44% 2.5g	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	% 1.45g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 16.3g	g per day for Men 19-50 years
Fiber	123% 46.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	85.7% 48g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	21.5% 86μg	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	29.7% 26.8mg	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	42.6% 6.4mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Carrots	Recommended Dietary Allowance
Calcium	16.3% 163mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	189% 15mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	28.2% 0.65mg	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	214% 1501mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, whole-wheat vs Carrots:

• Crackers, whole-wheat have 2.8 times more Vitamin B1, 4.7 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 2.1 times more Vitamin E and 2.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.8 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, whole-wheat vs Carrots:

• Crackers, whole-wheat have 9.3 times more Copper, 11.1 times more Iron, 9.2 times more Magnesium, 15 times more Manganese, 9.5 times more Phosphorus, 101 times more Selenium, 11.6 times more Sodium and 11 times more Zinc than Raw Carrots.
• While Raw Carrots contain 30 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw Carrots have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat have 10.4 times more Energy, 58.9 times more Fat, 64.5 times more Saturated Fat, 421.5 times more Omega 3, 61 times more Omega 6, 7.3 times more Carbohydrate, 3.7 times more Fiber and 11.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 4 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.