Comparing Nutrients in 5 ounces Crackers, snack, Goya Crackers VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Crackers, snack, Goya Crackers	Boiled Carrots	Recommended Dietary Allowance
Energy	21% 614kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	6.75% 4.9g	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	0.92% 0.67g	0.7% 0.51g	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	% 0g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.83g	g per day for Men 19-50 years
Fiber	14% 5.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	36% 20g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16.7% 0.22mg	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	NA	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.67% 5.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, snack, Goya Crackers	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	100% 8.02mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	9.55% 0.22mg	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	29.4% 206mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, snack, Goya Crackers vs Boiled Carrots:

Both Crackers, snack, Goya Crackers and Boiled and Drained Carrots have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, snack, Goya Crackers vs Boiled Carrots:

• Crackers, snack, Goya Crackers have 9.1 times more Copper, 16.6 times more Iron, 3.9 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 11.5 times more Sodium and 5.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium, 1.9 times more Potassium and 15.2 times more Water than Crackers, snack, Goya Crackers.

Comparison of macro-nutrients per 5 ounces:

• Crackers, snack, Goya Crackers have 12.4 times more Energy, 74.2 times more Fat, 210.8 times more Saturated Fat, 38 times more Omega 3, 17.1 times more Omega 6, 7.8 times more Carbohydrate, 1.3 times more Fiber and 18.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Sugars than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.