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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Carrots	Recommended Dietary Allowance
Energy	65% 1887kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	15% 4.84g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.4g	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	264% 343g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	% 4.1g	% 16.3g	g per day for Men 19-50 years
Fiber	130% 49.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	92% 51.4g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	34% 136μg	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	32.7% 4.9mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Carrots	Recommended Dietary Allowance
Calcium	17.7% 177mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	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	202% 16mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	236% 1651mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	225% 3379mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	11% 400g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 2.8 times more Vitamin B1, 5.3 times more Vitamin B3, 3.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.6 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Carrots have similar amounts of Vitamin K per 1 lb.
• Both Crackers, whole-wheat, reduced fat 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, reduced fat vs Carrots:

• Crackers, whole-wheat, reduced fat have 9.9 times more Copper, 11.9 times more Iron, 10 times more Magnesium, 16 times more Manganese, 10.4 times more Phosphorus, 141 times more Selenium, 10.8 times more Sodium and 12.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 34.1 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Carrots have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat, reduced fat have 10.1 times more Energy, 31.6 times more Fat, 33.3 times more Saturated Fat, 199 times more Omega 3, 31.6 times more Omega 6, 7.9 times more Carbohydrate, 3.9 times more Fiber and 12.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.9 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.