Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, wheat, reduced fat	Carrots	Recommended Dietary Allowance
Energy	21.7% 629kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	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	78% 101g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 13g	% 5.1g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	45% 180μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	11% 1.67mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Carrots	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	89% 7.1mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	52.2% 366mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, reduced fat vs Carrots:

• Crackers, wheat, reduced fat have 9.5 times more Vitamin B1, 4.7 times more Vitamin B2, 5.2 times more Vitamin B3, 1.9 times more Vitamin B5, 6.7 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin E and 1.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Raw Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Crackers, wheat, reduced fat as well as Raw Carrots have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Carrots:

• Crackers, wheat, reduced fat have 2.4 times more Calcium, 5 times more Copper, 16.7 times more Iron, 3.9 times more Magnesium, 14.9 times more Manganese, 7.4 times more Phosphorus, 104 times more Selenium, 11.2 times more Sodium and 7.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Potassium and 32.3 times more Water than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, reduced fat have 10.8 times more Energy, 55.7 times more Fat, 66 times more Saturated Fat, 433.5 times more Omega 3, 61.8 times more Omega 6, 7.5 times more Carbohydrate, 3.2 times more Sugars, 1.6 times more Fructose, 1.2 times more Fiber and 10 times more Protein than Raw Carrots.
• Both Crackers, wheat, reduced fat as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.