Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Carrots	8%	5%	87%

Macro Nutrients

	Crackers, whole-wheat	Carrots	Recommended Dietary Allowance
Energy	21% 605kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	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	76% 99g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	0% 0g	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	% 0.45g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 5.1g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	26.8% 15g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	6.73% 27μg	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	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	13.3% 2mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Carrots	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	59% 4.73mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	67% 469mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat vs Carrots:

• Crackers, whole-wheat have 2.8 times more Vitamin B1, 4.7 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 2.1 times more Vitamin E and 2.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.8 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, whole-wheat vs Carrots:

• Crackers, whole-wheat have 9.3 times more Copper, 11.1 times more Iron, 9.2 times more Magnesium, 15 times more Manganese, 9.5 times more Phosphorus, 101 times more Selenium, 11.6 times more Sodium and 11 times more Zinc than Raw Carrots.
• While Raw Carrots contain 30 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Raw Carrots have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole-wheat have 10.4 times more Energy, 58.9 times more Fat, 64.5 times more Saturated Fat, 421.5 times more Omega 3, 61 times more Omega 6, 7.3 times more Carbohydrate, 3.7 times more Fiber and 11.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 4 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.