Comparing Nutrients in 5 ounces Boiled Carrots VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Boiled Carrots	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	23.8% 7.6g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	70.4% 91g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	18.3% 13.3g	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	0.7% 0.51g	1.86% 1.35g	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	% 0.57g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 8.8g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	17.7% 9.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	134% 1208μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	35.2% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	7.1% 0.092mg	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	4.96% 20μg	53% 211μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	27% 0.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	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	9.73% 1.46mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	17.5% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	48% 1.1mg	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	6.07% 42.5mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Crackers, cream, Gamesa Sabrosas per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Crackers, cream, Gamesa Sabrosas:

• 5 ounces of Boiled Carrots have 2.4 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain 4.5 times more Vitamin B1, 5.5 times more Vitamin B2, 7.9 times more Vitamin B3, 2 times more Vitamin B5, 10.6 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Boiled Carrots vs Crackers, cream, Gamesa Sabrosas:

• 5 ounces of Boiled Carrots have 1.8 times more Potassium and 20.3 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain 6.5 times more Copper, 21.7 times more Iron, 2.5 times more Magnesium, 5 times more Manganese, 3.3 times more Phosphorus, 13.6 times more Selenium, 19.8 times more Sodium and 3.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Crackers, cream, Gamesa Sabrosas contain similar levels of Calcium per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 1.3 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• While 5 oz of Crackers, cream, Gamesa Sabrosas contain 13.8 times more Energy, 113.2 times more Fat, 178.7 times more Saturated Fat, 45 times more Omega 3, 27.6 times more Omega 6, 7.9 times more Carbohydrate, 2.7 times more Sugars and 9.2 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein