Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	71.6% 93g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	97% 869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.27% 0.12mg	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	2.83% 11.3μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	21% 0.19mg	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	9.2% 0.74mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	35% 0.8mg	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	4.05% 28.3mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Crackers, flavored, fish-shaped:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 42.8 times more Vitamin B1, 19 times more Vitamin B2, 15.2 times more Vitamin B3, 4.8 times more Vitamin B5, 19.1 times more Vitamin B9, 5 times more Vitamin E and 2.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Crackers, flavored, fish-shaped:

• Canned Carrots Solids and Liquids with Salt have 27.2 times more Water than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.7 times more Calcium, 1.3 times more Copper, 8.8 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 8.4 times more Phosphorus, 1.3 times more Potassium, 10 times more Selenium, 4 times more Sodium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 2.1 times more Sugars than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 20.1 times more Energy, 126.5 times more Fat, 82.4 times more Saturated Fat, 52.6 times more Omega 3, 62.1 times more Omega 6, 12.2 times more Carbohydrate, 1.7 times more Fiber and 17.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 5 oz.