Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Canned Carrots with Salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	109% 142g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.8% 0.075mg	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	4.47% 18μg	61.5% 246μg	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	5.95% 5.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	44% 0.39mg	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	16% 1.27mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	60% 1.38mg	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	6.8% 47.6mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	5% 184g	0.22% 8.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• Drained Canned Carrots with Salt have more Vitamin A, 2.9 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 31.4 times more Vitamin B1, 15.4 times more Vitamin B2, 9.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 13.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• Drained Canned Carrots with Salt have 1.4 times more Potassium and 22.7 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 4.8 times more Calcium, 1.9 times more Copper, 8.4 times more Iron, 3.4 times more Magnesium, 1.5 times more Manganese, 4.4 times more Phosphorus, 3.2 times more Sodium and 3 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 7 ounces:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 17.4 times more Energy, 62.1 times more Fat, 81.4 times more Saturated Fat, 7.8 times more Omega 3, 20.2 times more Omega 6, 12.9 times more Carbohydrate, 2 times more Fiber and 14.4 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.