Comparing Nutrients in 5 ounces Nabisco, Nabisco Ritz Crackers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Carrots	8%	5%	87%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Energy	24% 697kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	1.15% 0.84g	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	% 0.91g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 8.97g	% 5.1g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Vitamin A	NA	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.2% 6.9mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	25.5% 102μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	9.3% 8.36mg	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	33% 4.95mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Carrots	Recommended Dietary Allowance
Calcium	22% 218mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	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	79.2% 6.34mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	55.3% 387mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.12% 4.42g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Nabisco, Nabisco Ritz Crackers vs Carrots:

• Nabisco, Nabisco Ritz Crackers have 6.7 times more Vitamin B1, 4.6 times more Vitamin B2, 5 times more Vitamin B3, 1.4 times more Vitamin B5, 3.8 times more Vitamin B9, 5.3 times more Vitamin E and 3.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.3 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 5 ounces for Nabisco, Nabisco Ritz Crackers vs Carrots:

• Nabisco, Nabisco Ritz Crackers have 4.7 times more Calcium, 2.8 times more Copper, 14.9 times more Iron, 1.6 times more Magnesium, 3.8 times more Manganese, 7.8 times more Phosphorus, 46 times more Selenium, 12.8 times more Sodium and 2.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.7 times more Potassium and 28.3 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 5 ounces:

• Nabisco, Nabisco Ritz Crackers have 12 times more Energy, 96.7 times more Fat, 170.3 times more Saturated Fat, 616 times more Omega 3, 96.5 times more Omega 6, 6.6 times more Carbohydrate, 1.7 times more Sugars and 7.8 times more Protein than Raw Carrots.
• Both Nabisco, Nabisco Ritz Crackers and Raw Carrots have similar amounts of Fiber per 5 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.