Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Crackers, whole-wheat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	21% 605kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	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	76% 99g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	0% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	26.8% 15g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	21.5% 0.26mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	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	13.3% 2mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	59% 4.73mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	67% 469mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Canned Carrots with Liquids and Salt per 5 oz

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

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

• 5 ounces of Crackers, whole-wheat have 9.6 times more Vitamin B1, 11 times more Vitamin B3, 6 times more Vitamin B5, 1.7 times more Vitamin B6, 3.5 times more Vitamin B9, 1.9 times more Vitamin E and 2.8 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Crackers, whole-wheat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Crackers, whole-wheat have 4.1 times more Copper, 6.4 times more Iron, 12.2 times more Magnesium, 4.8 times more Manganese, 16.6 times more Phosphorus, 2 times more Potassium, 25.3 times more Selenium, 3.3 times more Sodium and 9.1 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 31.6 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Canned Carrots with Liquids and Salt contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 18.6 times more Energy, 100.9 times more Fat, 82.5 times more Saturated Fat, 105.4 times more Omega 3, 108.9 times more Omega 6, 13 times more Carbohydrate, 5.7 times more Fiber and 18.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 2.1 times more Sugars than Crackers, whole-wheat.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein