Comparing Nutrients in 5 ounces Crackers, multigrain VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, multigrain	Carrots	Recommended Dietary Allowance
Energy	23.6% 683kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	23.5% 17g	9.27% 6.7g	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	NA	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	13% 4.96g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	18% 10g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.5% 146μg	6.73% 27μg	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	0% 0mg	9.3% 8.36mg	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	16.5% 2.5mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	46% 3.67mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	8.8% 0.2mg	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	59% 414mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	83.4% 1252mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, multigrain vs Carrots:

• Crackers, multigrain have 7.9 times more Vitamin B1, 4.8 times more Vitamin B2, 3.5 times more Vitamin B3, 5.4 times more Vitamin B9, 2.7 times more Vitamin E and 2.7 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A and more Vitamin C than Crackers, multigrain.
• Both Crackers, multigrain and Raw Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Crackers, multigrain as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, multigrain vs Carrots:

• Crackers, multigrain have 3.4 times more Copper, 8.6 times more Iron, 2.4 times more Magnesium, 8.3 times more Phosphorus, 261 times more Selenium, 12.8 times more Sodium and 4.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.4 times more Calcium, 1.9 times more Potassium and 35.3 times more Water than Crackers, multigrain.

Comparison of macro-nutrients per 5 ounces:

• Crackers, multigrain have 11.8 times more Energy, 85 times more Fat, 103.1 times more Saturated Fat, 681 times more Omega 3, 104.4 times more Omega 6, 7.1 times more Carbohydrate, 2.5 times more Sugars, 1.3 times more Fiber and 7.6 times more Protein than Raw Carrots.
• Both Crackers, multigrain as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.