Comparing Nutrients in 5 ounces Crackers, wheat, low salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Crackers, wheat, low salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	23% 670kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	4.8% 3.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	21.8% 12g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12.2% 0.16mg	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	17.7% 71μg	2.83% 11.3μg	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	3.15% 2.83mg	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	4.72% 0.71mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	78% 6.24mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	27.7% 0.64mg	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	44.5% 312mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, low salt vs Canned Carrots with Liquids and Salt:

• Crackers, wheat, low salt have 26.6 times more Vitamin B1, 12.1 times more Vitamin B2, 11.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 1.5 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin K per 5 oz.
• Both Crackers, wheat, low salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, low salt vs Canned Carrots with Liquids and Salt:

• Crackers, wheat, low salt have 1.6 times more Calcium, 3.1 times more Copper, 8.5 times more Iron, 6.9 times more Magnesium, 4 times more Manganese, 11 times more Phosphorus, 84.3 times more Selenium and 5.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Sodium and 30 times more Water than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, low salt have 20.6 times more Energy, 147.1 times more Fat, 207.1 times more Saturated Fat, 17.5 times more Omega 3, 47.4 times more Omega 6, 12.1 times more Carbohydrate, 5.3 times more Sugars, 2.5 times more Fiber and 14.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Crackers, wheat, low salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.