Comparing Nutrients in 5 ounces Carrots VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Carrots	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	2% 58kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	36.3% 35g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	13.4% 2.3g	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% 91g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	35.4% 25.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 25.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	8.3% 0.11mg	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	23% 92μg	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	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	35% 0.32mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	79.3% 1.82mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Carrots have more Vitamin A, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.3 times more Vitamin B3, 3.4 times more Vitamin B9, 2.8 times more Vitamin E and 1.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Carrots have 2.8 times more Potassium and 20.2 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 5 times more Copper, 8.7 times more Iron, 1.9 times more Magnesium, 9 times more Manganese, 3.3 times more Phosphorus, 26 times more Selenium, 6.8 times more Sodium and 5.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.5 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 12.2 times more Energy, 103.5 times more Fat, 156.2 times more Saturated Fat, 30 times more Omega 3, 16.1 times more Omega 6, 6.7 times more Carbohydrate, 3.8 times more Sugars and 5.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.