Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	72.6% 12.3g	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	105% 136g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	1% 0.73g	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	55% 21g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	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	33.2% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	56% 8.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28% 0.36mg	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	14% 55.6μg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	13.7% 16.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	98% 0.88mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	194% 4.46mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	24.6% 369mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	5% 184g	0.14% 5.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Crackers, whole-wheat, low salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• 7 ounces of Canned Carrots with Salt have more Vitamin A and more Vitamin C than Crackers, whole-wheat, low salt.
• While 7 oz of Crackers, whole-wheat, low salt contain 11.2 times more Vitamin B1, 3.3 times more Vitamin B2, 8.2 times more Vitamin B3, 6 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Crackers, whole-wheat, low salt provide similar amounts of Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Crackers, whole-wheat, low salt:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Sodium and 34.4 times more Water than Crackers, whole-wheat, low salt.
• While 7 oz of Crackers, whole-wheat, low salt contain 2 times more Calcium, 4.3 times more Copper, 4.8 times more Iron, 12.4 times more Magnesium, 5 times more Manganese, 12.3 times more Phosphorus, 1.7 times more Potassium, 36.8 times more Selenium and 8.3 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 6.7 times more Sugars than Crackers, whole-wheat, low salt.
• While 7 oz of Crackers, whole-wheat, low salt contain 17.7 times more Energy, 90.5 times more Fat, 94.3 times more Saturated Fat, 34.2 times more Omega 3, 78.7 times more Omega 6, 12.4 times more Carbohydrate, 7 times more Fiber and 13.8 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