Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Canned Carrots with Salt	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	192% 3.07g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	135% 23g	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	94% 122g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 13.8g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, standard snack-type, regular	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	54% 8.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.6% 0.13mg	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	45.6% 183μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	23% 0.21mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	42.4% 0.97mg	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	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	96% 1441mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5% 184g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, standard snack-type, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Crackers, standard snack-type, regular:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 23.1 times more Vitamin B1, 15.2 times more Vitamin B2, 7.9 times more Vitamin B3, 3.1 times more Vitamin B5, 10.2 times more Vitamin B9, 4.1 times more Vitamin E and 7.1 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Crackers, standard snack-type, regular:

• 7 ounces of Canned Carrots with Salt have 1.5 times more Potassium and 29.6 times more Water than Crackers, standard snack-type, regular.
• While 7 oz of Crackers, standard snack-type, regular contain 4.8 times more Calcium, 6.3 times more Iron, 2.3 times more Magnesium, 10.3 times more Phosphorus, 16.8 times more Selenium, 3 times more Sodium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, standard snack-type, regular contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, standard snack-type, regular contain 20.4 times more Energy, 139.1 times more Fat, 154.5 times more Saturated Fat, 140.5 times more Omega 3, 146.5 times more Omega 6, 11.1 times more Carbohydrate, 3.3 times more Sugars, 1.5 times more Fiber and 10.4 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein