Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	74.8% 97g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	0.72% 0.52g	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	5.6% 2.13g	39% 15g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	20% 0.26mg	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	3.2% 12.8μg	9.92% 39.7μg	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	4.25% 3.83mg	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	7% 1.05mg	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	70% 0.63mg	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	11.3% 0.91mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	138% 3.2mg	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	4.86% 34mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, whole-wheat, low salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Crackers, whole-wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Crackers, whole-wheat, low salt:

• 5 ounces of Canned Carrots with Salt have more Vitamin A and more Vitamin C than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 11.2 times more Vitamin B1, 3.3 times more Vitamin B2, 8.2 times more Vitamin B3, 6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, whole-wheat, low salt provide similar amounts of Vitamin E and Vitamin K per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Crackers, whole-wheat, low salt:

• 5 ounces of Canned Carrots with Salt have 1.3 times more Sodium and 34.4 times more Water than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 2 times more Calcium, 4.3 times more Copper, 4.8 times more Iron, 12.4 times more Magnesium, 5 times more Manganese, 12.3 times more Phosphorus, 1.7 times more Potassium, 36.8 times more Selenium and 8.3 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 6.7 times more Sugars than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 17.7 times more Energy, 90.5 times more Fat, 94.3 times more Saturated Fat, 34.2 times more Omega 3, 78.7 times more Omega 6, 12.4 times more Carbohydrate, 7 times more Fiber and 13.8 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein