Comparing Nutrients in 5 ounces Crackers, wheat, sandwich, with peanut butter filling VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	24% 702kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	4.85% 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	16.4% 6.24g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	34% 19g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	3.83% 0.19mg	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	25% 99μg	3.2% 12.8μg	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	4.25% 3.83mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	24% 241mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	16.4% 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	47.3% 3.8mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	70.3% 492mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	76.3% 1144mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, sandwich, with peanut butter filling versus 5 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, wheat, sandwich, with peanut butter filling vs Canned Carrots with Salt:

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 21.6 times more Vitamin B1, 9.8 times more Vitamin B2, 10.6 times more Vitamin B3, 4.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Canned Carrots with Salt:

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 6.8 times more Calcium, 4.2 times more Iron, 4.8 times more Magnesium, 1.6 times more Manganese, 14.5 times more Phosphorus, 1.7 times more Potassium, 54.5 times more Selenium, 3.3 times more Sodium and 3.2 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.9 times more Copper and 27.3 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 19.8 times more Energy, 140.5 times more Fat, 127.8 times more Saturated Fat, 37.4 times more Omega 3, 106.8 times more Omega 6, 9.7 times more Carbohydrate, 2.9 times more Fiber and 21.1 times more Protein than Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein