Comparing Nutrients in 5 ounces Boiled Carrots VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Boiled Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	80.7% 105g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	2.52% 1.83g	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	0.37% 0.27g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	9.38% 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	4.96% 20μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	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	9.73% 1.46mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	22% 0.2mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	42.3% 0.97mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	6.34% 215mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.19% 7.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Crackers, saltines (includes oyster, soda, soup):

• Boiled and Drained Carrots have 852 times more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 10.6 times more Vitamin B1, 11.1 times more Vitamin B2, 10 times more Vitamin B3, 2.3 times more Vitamin B5, 9.6 times more Vitamin B9, more Vitamin B12 and 1.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin E per 5 oz.
• Both Boiled and Drained Carrots as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Crackers, saltines (includes oyster, soda, soup):

• Boiled and Drained Carrots have 1.6 times more Calcium, 1.5 times more Potassium and 17.9 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 8.2 times more Copper, 16.4 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 3.4 times more Phosphorus, 14.7 times more Selenium, 16.2 times more Sodium and 3.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 2.7 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 11.9 times more Energy, 48 times more Fat, 55.1 times more Saturated Fat, 553 times more Omega 3, 49.1 times more Omega 6, 9 times more Carbohydrate and 12.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Carrots as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.