Comparing Nutrients in 5 ounces Carrots VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Carrots	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	2% 58kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	70.8% 92g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	25.5% 18.5g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, wheat, low salt	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	17.7% 71μg	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	9.3% 8.36mg	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	6.24% 0.94mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	110% 2.52mg	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	7.1% 49.6mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Crackers, wheat, low salt:

• Raw Carrots have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 7.7 times more Vitamin B1, 5.6 times more Vitamin B2, 5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Crackers, wheat, low salt have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Carrots as well as Crackers, wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Crackers, wheat, low salt:

• Raw Carrots have 1.6 times more Potassium and 28.5 times more Water than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 1.5 times more Calcium, 7.1 times more Copper, 14.7 times more Iron, 5.2 times more Magnesium, 12.5 times more Manganese, 6.3 times more Phosphorus, 337 times more Selenium, 2.8 times more Sodium and 6.7 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, low salt contain 11.5 times more Energy, 85.8 times more Fat, 161.8 times more Saturated Fat, 70 times more Omega 3, 26.5 times more Omega 6, 6.8 times more Carbohydrate, 2.8 times more Sugars, 1.6 times more Fiber and 9.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crackers, wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.